WHAT’S THAT PAIN IN MY NECK?

Trish Muse, MPT, CSCS

Physical Therapist

Pilates practitioner

Wellness Coach

PowerBar Team Elite Fitness Expert

Doce Vida Fitness East Coast Fitness Ambassador

The Neck

• Most mobile part of the spine

• Consists of 7 vertebrae• Supports the head• Held by 32 muscles• Supplied by 8 nerves

for the head to the arms & chest

The Neck

• Supplied by 4 major arteries & veins

• Spinal cord runs through the vertebrae

• Spinal nerves exit through foramen

• Ligaments connect the vertebrae in the back & front

The Neck

• Discs are attached to & lie between the vertebrae

• Discs are made of cartilage

• Discs act as cushions & shock absorbers

Causes of Neck Pain

• Minor injuries

• Aging

• Over exertion

• Poor biomechanics

• Poor posture

• Increased tension

• Wear & tear

• Disease

• Emotional stress

Neck Injuries

• Sports related – ie blocking with the head down in football

• Shallow dives• Whiplash –

hyperextension when neck moves back & body moves forward then head recoils

Neck Injuries

• Collision –hyperflexion injury when head keeps moving forward when the body suddenly stops then head snaps back on rebound

• Sprains – forced movement beyond the ROM tearing a muscle and/or ligament

• Sprain – decreased motion when muscles are tense

Posture

• Balance in relation to the line of gravity

The Wall Test

• Stand• Place your back

against the wall• Heels several inches

away from the wall• Butt & shoulders

touch the wall• Back of your head

close to the wall

• Keep your chin level• Walk away from the

wall• Then return to the wall• Check to see if you

kept this posture• Keep this posture

everyday

Poor Posture

• Poor posture, obesity, weak abs, prolonged sitting pull the low back curve forward & upper back curve farther backward

• Forces the neck curve forward to compensate

Poor Posture

• Jobs/tasks that involve increased time leaning over cause a hunched shoulder and arch the cervical spine forward

• When the weight of the head is off center it causes tight and fatigued cervical muscles

• When cervical muscles contract without rest it leads to cervical pain

Referred Pain

• Pain that starts in the neck but is felt from the head to the fingers is called referred pain.

Sleep

• Wry neck – when you sleep with the cervical spine is out of alignment

• Relieved in a few days

Stress

• Causes cervical muscle tightness

• Cervical muscle tightness causes injuries

• Takes longer to recover when you’re nervous & tense

• Decrease stress by relaxing

• Lessen stress by focusing on problem solving

Degenerative Disc Disease

• Wear & tear disease• Occurs with age• Areas with the most

movement C4-C6 change

• Occurs between 40-60 years of age

Degenerative Disc Disease

• Disc wears down

• Disc space narrows

• Disc becomes less elastic & loses water

• Vertebrae get closer together & may touch causing irritation

• Bone spurs develop possibly pinching nerves

• If this develops slowly there may not be symptoms

• Facets wear down which is a form of arthritis

• Swelling occurs in surrounding tissue

• Cervical spine nerves get compressed

Herniated Discs

• Worn disc ruptures• Presses nerve roots• Can cause referred

pain

What Happens Next?

• With treatment improvement can occur

• If due to aging or disease it may take 6-8 weeks

• Reoccurrences are common

• You can lessen reoccurrences with good neck care and exercise

Pain Relievers

• Relieve pressure and spasm

• Lie down to lessen the load on the cervical spine by the head

• Cervical Collar – increases head support, decreases neck motion, worn during an acute phase, should fit snuggly & should be long enough to support the chin

Pain Relievers

• Home Traction Unit – decreases the weight off the cervical spine muscles & discs

• Stretches cramped muscles

• Increases the foraminal space

• Helps to decrease pain

Sleep

• Fit your pillow to body and bed

• Support your natural curves

• Thicker & firmer at the neck

• Thinner & softer under the head

• Look for a straight spine

• Very firm mattress =use a thicker pillow

• Very soft mattress = use a thinner pillow

Keyboard Posture

• Keep your wrists and hands straight

• Sit up straight

• Feet flat on the floor under you

Daily Neck Care

• Pain is a warning sign • Avoid discomfort• Decrease bending

backwards when shaving

• Wash hair in the shower vs sink

• Use a straw when drinking from a can or bottle

• Take posture breaks at work

• Keep work at eye level• Use a step ladder vs

reaching up

Daily Neck Care

• Use an upright stand to type or read

• Use proper lifting mechanics

• Avoid prolonged driving

• Take frequent rest breaks

• Adjust seat and headrests to maximize support

Exercises

• Chin retraction• Active range of

motion• Doorway/corner

stretch• Upper trapezius

stretch• Shoulder shrugs

• Isometrics• Stress management• Levator stretch• Towel stretch