Over the years, many of us have spent a lot of time sitting, but did you know, that prolonged sitting is actually one of the main causes of neck pain?
The posture we adopt for our lower back, determines the position our neck will be in.
A recent study revealed the global burden that neck pain has on our population, ranking it the fourth most common disability.
Research has often indicated that correcting your sitting with ergonomic assessments, or altering the height of your chair, reducing time spent on computers etc. has a benefit on reducing neck pain, however, most recent research is showing that regular exercise can be more effective at reducing neck and shoulder pain.
The research essentially asked office workers (known for having neck pain) to compliment their usual activities with regular strengthening exercises. The trial was to determine how much of an effect this would have on their neck pain.
After 6 weeks, the answer was clear, those who performed the exercises regularly reported a reduction in neck pain. Of more significance, the researches also found that although general fitness exercises such as walking, running and cycling were effective at reducing neck pain, shoulder and neck specific strengthening exercises were significantly more beneficial.
Unfortunately, despite the amount of people suffering from neck pain, little research has gone into the most effective methods of treatment. It is a very complex condition with a lot of contributing factors.
Modifiable risk factors include muscle strength, low levels of general activity and poor posture. However, factors such as age and gender are non-modifiable and consequently women are at higher risk of developing neck pain.
Exercises to reduce neck and shoulder pain
Front Raise
- Hold a light-weight/resistance band in front of your thigh with your thumbs pointing up.
- Pull your shoulder blades back together, as if you are holding a pen between your two blades.
- Raise your arms in front of you and feel the muscles activate in your shoulder blades.
- Slowly lower your arms to the starting position.
Side Raise
- Hold a light-weight/resistance band in each hand with your arms resting by your side.
- Turn your hands so that your palms are facing forward and your thumb pointing to the ceiling.
- Hold your shoulder blades together, and slowly raise your arms up to shoulder level. Hold your shoulder blades together
- Slowly lower your arms to the starting position.
Reverse Fly
- Hold a resistance band in front of you at your shoulder level.
- Turn your thumbs out so they are facing to the side.
- Pull your shoulder blades together
- Gentle pull the band apart and take your arms out so they are by your side, still at shoulder level.
- Gently return to the starting position.
As a result of more and more people using computers, ipads and smart phones, there has been a general decline in postural habits. This position adopted while using these devices adds additional loads onto the neck, causing tissue overload and resulting in pain.
Although the research is clear on muscle strengthening, there is a downside. It takes time to work.
Most strengthening programs need to be conducted for 8 – 12 weeks before any major changes are noted.
Additionally, when we first start lifting weights, there are safety concerns such as previous injuries etc that need to be taken into account. Beginning with a light weight, approximately 50% of your maximum and repeating 10 – 15 times for 3 to 5 sets is ideal. Generally if you perform this 3x per week, you will have a positive response within 8 – 12 weeks.
I strongly recommend you consult your physiotherapist or doctor prior to beginning any program however.
If you, or someone you know is suffering from neck pain then hit “reply” and let me know what you think is causing it.
Yours in health
Nick Young