How to prevent and manage neck pain

1. WHAT’S THAT PAIN IN MY
NECK?
Trish Muse, MPT, CSCS
Physical Therapist
Pilates practitioner
Wellness Coach
PowerBar Team Elite Fitness Expert
Doce Vida Fitness East Coast Fitness Ambassador

2. The Neck
• Most mobile part of
the spine
• Consists of 7 vertebrae
• Supports the head
• Held by 32 muscles
• Supplied by 8 nerves
for the head to the
arms & chest

3. The Neck
• Supplied by 4 major
arteries & veins
• Spinal cord runs
through the vertebrae
• Spinal nerves exit
through foramen
• Ligaments connect the
vertebrae in the back
& front

4. The Neck
• Discs are attached to
& lie between the
vertebrae
• Discs are made of
cartilage
• Discs act as cushions
& shock absorbers

5. Causes of Neck Pain
• Minor injuries
• Aging
• Over exertion
• Poor biomechanics
• Poor posture
• Increased tension
• Wear & tear
• Disease
• Emotional stress

6. Neck Injuries
• Sports related – ie
blocking with the head
down in football
• Shallow dives
• Whiplash –
hyperextension when
neck moves back &
body moves forward
then head recoils

7. Neck Injuries
• Collision –hyperflexion
injury when head keeps
moving forward when the
body suddenly stops then
head snaps back on
rebound
• Sprains – forced
movement beyond the
ROM tearing a muscle
and/or ligament
• Sprain – decreased motion
when muscles are tense

8. Posture
• Balance in relation to
the line of gravity

9. The Wall Test
• Stand • Keep your chin level
• Place your back • Walk away from the
against the wall wall
• Heels several inches • Then return to the wall
away from the wall
• Butt & shoulders • Check to see if you
touch the wall kept this posture
• Back of your head • Keep this posture
close to the wall everyday

10. Poor Posture
• Poor posture, obesity,
weak abs, prolonged
sitting pull the low
back curve forward &
upper back curve
farther backward
• Forces the neck curve
forward to compensate

11. Poor Posture
• Jobs/tasks that involve increased time
leaning over cause a hunched shoulder and
arch the cervical spine forward
• When the weight of the head is off center it
causes tight and fatigued cervical muscles
• When cervical muscles contract without rest
it leads to cervical pain

12. Referred Pain
• Pain that starts in the neck but is felt from
the head to the fingers is called referred
pain.

13. Sleep
• Wry neck – when you
sleep with the cervical
spine is out of
alignment
• Relieved in a few days

14. Stress
• Causes cervical muscle tightness
• Cervical muscle tightness causes injuries
• Takes longer to recover when you’re
nervous & tense
• Decrease stress by relaxing
• Lessen stress by focusing on problem
solving

15. Degenerative Disc Disease
• Wear & tear disease
• Occurs with age
• Areas with the most
movement C4-C6
change
• Occurs between 40-60
years of age

16. Degenerative Disc Disease
• Disc wears down • If this develops slowly
• Disc space narrows there may not be
• Disc becomes less elastic symptoms
& loses water • Facets wear down which
• Vertebrae get closer is a form of arthritis
together & may touch • Swelling occurs in
causing irritation surrounding tissue
• Bone spurs develop • Cervical spine nerves get
possibly pinching nerves compressed

17. Herniated Discs
• Worn disc ruptures
• Presses nerve roots
• Can cause referred
pain

18. What Happens Next?
• With treatment improvement can occur
• If due to aging or disease it may take 6-8
weeks
• Reoccurrences are common
• You can lessen reoccurrences with good
neck care and exercise

19. Pain Relievers
• Relieve pressure and spasm
• Lie down to lessen the load on the cervical
spine by the head
• Cervical Collar – increases head support,
decreases neck motion, worn during an
acute phase, should fit snuggly & should be
long enough to support the chin

20. Pain Relievers
• Home Traction Unit – decreases the weight
off the cervical spine muscles & discs
• Stretches cramped muscles
• Increases the foraminal space
• Helps to decrease pain

21. Sleep
• Fit your pillow to • Look for a straight
body and bed spine
• Support your natural • Very firm mattress
curves =use a thicker pillow
• Thicker & firmer at • Very soft mattress =
the neck use a thinner pillow
• Thinner & softer under
the head

22. Keyboard Posture
• Keep your wrists and hands straight
• Sit up straight
• Feet flat on the floor under you

23. Daily Neck Care
• Pain is a warning sign • Use a straw when
• Avoid discomfort drinking from a can or
• Decrease bending bottle
backwards when • Take posture breaks at
shaving work
• Wash hair in the • Keep work at eye level
shower vs sink • Use a step ladder vs
reaching up

24. Daily Neck Care
• Use an upright stand • Adjust seat and
to type or read headrests to maximize
• Use proper lifting support
mechanics
• Avoid prolonged
driving
• Take frequent rest
breaks

25. Exercises
• Chin retraction • Isometrics
• Active range of • Stress management
motion • Levator stretch
• Doorway/corner • Towel stretch
stretch
• Upper trapezius
stretch
• Shoulder shrugs