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
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
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
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