The neck (cervical spine) contains seven bones separated by discs, with nerves traveling in-between that exit from the spinal cord. The spine protects the spinal cord from injury, and the discs absorb shock in the body from activities such as walking, running, jumping and lifting. Along with the muscles, tendons and ligaments, the spine gives the body its flexibility and range of motion.
Neck pain arises when tissues in the spine are compressed or misaligned, and may include various causes such as disc herniations, compressed nerves, torn muscles or ligaments (strain/sprain), arthritis or stenosis, and poor posture.
Chronic bending of the neck (forward head posture) and rounded shoulders places stress on the neck and upper back. Text Neck Syndrome is an emerging 21st century condition resulting from constantly looking down at our electronics. Office workers and students are the most likely to suffer from this condition, which includes neck pain, shoulder pain, muscular tightness or “knots”, headaches and decreased neck range of motion.
Exercises and stretches help to maintain a healthy cervical spine by improving neck range of motion, building strength and flexibility, and decreasing muscle stiffness.
The 5 Best Exercises for Neck Pain
- 1: Forward Bends: This stretch opens up the joints in the back of the neck, while stretching muscles and soft tissues in the shoulder/upper back area. Tuck the chin to the chest and hold for 30 seconds. Repeat this three times per day.
- 2: Backward Bends: This stretch helps to restore the natural curvature to the neck (a backward 20-degree arc curve), and to stretch the front neck muscles. Hold this stretch for 30 seconds, and repeat three times per day.
- Note: If you start to feel dizzy from this stretch, slowly return to neutral.
- 3: Neck Rotations: This stretch improves range of motion in the cervical spine and increases flexibility. Having a healthy range of neck rotation is important for safety, such as with turning the head to check traffic while driving! Hold the stretch for 30 seconds, and repeat three times per day.
- 4: Head Lifts: Lie flat on your back on a flat surface such as a bed or on carpet. Lift the head until the chin is touching the chest. This exercise works to strengthen the deep neck muscles, which helps restore the proper cervical curve. Hold this exercise for 20-30 seconds, and repeat three times per day.
- 5: Rows: Using a rowing machine, cable machine or elastic bands, pull your hands into your sides against resistance. Be sure to squeeze the shoulder-blades together (as if trying to “pop” a grape between them) to get the best muscle contraction. Strengthening the mid-back muscles takes tension off of the neck and upper shoulders. Perform three sets of 10 rows, and repeat two times per day. These exercises are a great starting point for anyone experiencing neck pain in the Wesley Chapel and Tampa areas. These are recommendations given from experienced physicians, but are not substitutes for the personalized care you would receive in our office.
The causes of neck pain vary based upon the structures affected, lifestyle habits, age and many other factors, which require different types of treatments and exercises. It is important to consult with a chiropractic physician before beginning exercises, and to ensure you are a good candidate for the ones listed.
For more information, or to meet with a chiropractic professional regarding your neck pain, call or schedule an appointment with our office! At Augustine Chiropractic – Wesley Chapel we are always here to assist you, and to provide you with evidence-based chiropractic care.