Our neck consists of vertebrae, discs, and muscles that work together to support the head. When we feel pain in the neck, this could be due to muscle spasm or inflammation resulting from bad posture or traumatic injuries. Another possible cause of neck pain is aging, because the joints between the vertebrae and discs degenerate as we age.
Understanding Your Neck Pain
Usually, neck pain is confined within a particular area, such as the back or the side of the neck, and the intensity of the pain may range from moderate to severe. However, some people may feel the pain spreading, especially when it originates from different parts of the neck. For instance, if the pain is coming from the muscles, ligaments, discs, or joints in the upper portion of the neck, the pain may extend to the head. If the pain is coming from the middle or lower part of the neck, then it may spread to the upper back, upper arm, or shoulder areas. It is also possible for neck pain to worsen as you move your neck, and it is usually more painful on one side than the other. The neck can be tender to touch and may even be painful as you’re sleeping.
A Physio’s Role in Helping You Recover From Neck Pain
A consultation with a physio can greatly help you manage the pain and recover from it in the soonest possible time. A physiotherapist will start by assessing your neck and identifying the cause of pain. He will also determine which muscles and joints are affected, and examine which muscles are not functioning properly.
Then, your physio will recommend the physiotherapy treatment methods which would best help alleviate your neck pain and restore the normal functioning of your neck. Some of these methods are gentle manual physiotherapy, joint mobilization, dry needling, exercises, and self-managing strategies for neck pain. Your physio will also provide advice on the proper sleeping positions that would help ease the pain, such as sleeping on your back or on the side with the head well-supported by one or two pillows. It is not advisable to sleep on your stomach, as this puts the neck at almost end rotational range positions for a long period of time.
Performing Neck and Shoulder Exercises
Based on a controlled trial research article, it is important to perform neck and shoulder exercises to alleviate pain and recover faster. With strength training exercises done in progressive overload, one can expect to achieve significant improvement in their neck and shoulder. Needless to say, it is crucial to follow the exercise program that’s prescribed by your physio as this is specifically designed for your specific condition.
Recovering From Neck Pain
Recovery period is not the same for everyone. Those with acute episodes may recover after just a few days, while others may experience neck pain for twelve weeks or even longer. Your physio would probably advise you to resume with your normal activities as soon as possible, so you may develop normal neck function. It is also advisable that you continue performing your home exercise program for at least 3 months more even after your neck pain has gone to ensure that your neck is able to gain back its normal function and range of movement.
Tim Ellis is the Principal Physiotherapist at Excel Physiotherapy and Wellness in Mascot, New South Wales, Australia. He specialises in treating complex necks and backs and developing highly effective exercise programs for his patients. Tim is committed to integrative health, healthy eating, exercise, and life long learning which he shares through his blogs.
