Neck pain is another very common complaint I get working as a Physical Therapist. Neck pain is one of the most prevalent injuries in the clinics. It is also an injury that can be easily prevented.
Neck and back pain are some of the most prevalent injuries in the clinics. Neck pain has similar and different causes compared to back pain. It can be traumatic or even wear and tear over time. Check out the back pain exercises here.
Neck Pain Causes:
- Trauma- car accidents are the most common traumatic causes. Whiplash is caused when the neck is forced forward and back quickly with injuries to the muscles, joints, and nerves. Trauma is usually not preventable.
- Posture- Bad posture is a leading cause, but also probably the most preventable. If you have bad neck and shoulder posture throughout the day, no matter what you do for work, you can have neck pain.
- Nerve issues- This one is less common and sometimes can come about because of previous trauma or bad posture.
- Stress- most people hold stress in their neck and shoulders, leading the muscles to become very tight causing the pain.
- Wear and tear- a combination of postural issues and hard labor leading to pain.
There is not much you will be able to do about a traumatic injury to the neck. But there are many things you can do about the others.
Prevention is the best way to help reduce the risk of neck injury in the other cases. Having good posture can help (check out my post on posture here) with nerve damage and performing neck exercises or stretches will help reduce stress.
Prevention can also mean taking breaks or knowing your limits when it comes to working and lifting.
Neck Pain Preventative Exercises:
Chin tucks
Upper trap stretch
Levator scapula stretch
Thoracic stretches
Rows
Shrugs
Prevention is key with any type of injury but especially with neck and back pain. Perform the exercises listed above to prevent neck pain and improve posture. Neck pain is one of the most prevalent injuries in the clinics.