Treating Neck Pain

There are five basic components to getting better when suffering from tight muscles in the neck and shoulders.  Posture prevention.  Simple Stretches.  Helpful Heat. Meaningful Massage.  Consistency is Key.

Posture Prevention:
As mentioned in last week's post, if the head is maintained in a forward position for an extended period of time the muscles will become overworked, tight and they will spasm.  When sitting in front of a computer screen, watching television, reading a book or even knitting a scarf, take care to keep you head back so that it is being supported by the bones in your spine, not the muscles of your neck.  If you are sitting in the same position for more than thirty minutes, take a few seconds and move your neck.  Do some simple stretches (see below).  In addition to your head position, make sure that your shoulders are in a neutral position during your activity.  If your keyboard is too high and you type with the shoulders hunched up, even just a fraction of an inch, the muscles will be overworked.

Simple Stretches:

Trapezius Stretch

These are examples of three simple stretches that can be done repeatedly through the day to loosen up your muscles.  They can be done in just a minute or two.  You can do them right in your chair at work.  There are many ways to stretch.  Most of them are quite acceptable.  First, listen to your body.  If the activity causes pain which is more than simple muscle stretching, don't do it.  In the neck, especially, be careful with spinal manipulation.  If you are older or have any risk factors for hardening of the arteries, consult with your physician prior to considering treatment consisting of neck manipulation.  It can result in disruption of the blood vessel in the neck.  Though quite rare, it is a potentially devastating complication.  You Tube has many videos demonstrating how to stretch the neck and shoulders.  An example of simple neck stretching is found here.  I enjoyed another one entitled, "Yoga Spine Exercises."  In fact, signing up for a Yoga class would be a great way to learn new techniques and enhance your flexibility in general.  Another form of exercise with great results for the spine is Pilates.  An example of some basic Pilates stretching is found here.

Helpful Heat:

Tight muscles in spasm tend to stay in spasm.  Heat helps to soften them up by increasing blood flow to the area.  Ice will contract the muscles and will make it worse.  Ice is best used when there has been an injury and swelling needs to be controlled.  For stiff muscles, heat is the best.  A great way to deliver heat is a "U-shaped" pack.  They may be filled with rice, barley, corn or other materials which can then be microwaved and will retain their heat for about 10-15 minutes.  This is just the right amount of time to apply it.  When is the best time to use heat? There is no bad time to do it.  Most people get lazy and don't do it enough.  Put it around your neck as you drive to work.  Put it on as you go to bed.  Using heat prior to stretching and massage is especially helpful.


Meaningful Massage:
Massage can release the painful knots or triggers that keep the muscles tight.  Certainly, going to a massage therapist is the best way to get relief.  A good physical therapist will also utilize massage in his/her treatment plan.  Lower cost alternatives may involve a close friend or family member.  Even if untrained, you can point out where the knots are.  A golf or tennis ball can be rolled over that area.  Even a rolling pin can work!  The vibrating massage balls sold in stores are not a bad idea either.

Consistency is Key:
Our bodies have a remarkable ability to heal themselves when given the chance.  We all have a tendency to ignore aches and pains knowing that eventually we will feel better, the body will take care of itself.  However, if you have reached the point where your neck and shoulder muscles are in a state of constant tightness and spasm,  those symptoms may last for a very long time.  By consistently following the simple steps listed above, the cycle can be broken and you can get back to feeling normal again.  It takes effort, but most of all it takes persistence.  Don't give up and get discouraged if you do not have immediate results.  You will feel better, but it takes time.