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NECK PAIN WHAT CAN YOU DO TO STOP IT?

CAN YOU GUESS THE TWO MOST COMMON CONTRIBUTING FACTORS TO NECK PAIN? YOU GOT IT POOR POSTURE AND WEAK MUSCLES!
· Poor posture

Produces excessive compression on the joints and disks of the neck, in addition to increasing tightness of the neck muscles

Is a result of bad habits and weak muscles that are unable to counteract the force of gravity
·Weak Muscles

When the muscles of the neck and upper back are weak, the person is then unable to support the neck and will have increased compression on the joints and disks of the neck

Weak muscles also promote poor posture because the muscles are not strong enough to hold the person in an upright position

AHH, I ALREADY HAVE NECK PAIN! SO WHAT CAN I DO ABOUT IT?????
·Don't panic!! There is treatment for your pain.

First, take a look at your posture and make sure that you are avoiding the classic "forward head" posture.


Use a lumbar roll when sitting to help improve posture

For those of you with a computer job, look at your workstation. Is your monitor at eye level? Do you have to lean forward to see the computer screen? These are common aggravating factors for neck pain

If your neck pain does not improve with the above modifications, call the therapists at Spine and Sport to schedule a consultation. The therapists at Spine and Sport will be able to help decrease your current pain and teach you how to prevent your pain from recurring.

· COMMON EXERCISES FOR NECK PAIN
CHIN TUCK EXERCISE

Sit upright in a chair.
Place your index finger and middle finger on your chin and guide yourself into a "double chin" position.
The motion should be directed straight back and you should stay looking straight ahead.
Hold 10 seconds. Repeat 10 times. Perform 2-3 sets per day.

UPPER TRAPEZIUS STRETCH

Grasp the chair with your right hand. Slowly lean your body to the left and slightly forward.
To stretch the right side, bend your head forward, to the left side, and look to the right. Support your head with your left hand.
Do not pull on your head with your left hand.
Hold 20 seconds. Repeat 5 times. Perform 2-3x/day