This is a big topic for all of us these days. Carrying loads on one shoulder and the widespread use of handheld devices are just two common factors that are massively increasing people’s experiences of pain in the neck. Here’s what you need to know to help you reduce neck pain.
Common contributing factors to neck pain:
- Compensating curves of scoliosis. These are typically smaller curves in the neck shown by a habitual head tilt in one direction. This rotation and compression on one side can cause tension and nerve pain.
- Flattened natural neck curve. This is common in folks with scoliosis and those with injuries such as whiplash. It may seem counterintuitive, but you are reading that right. The natural curve of the neck can be flat while at the same time there is a sideways curve and rotation in the neck bones.
- Head forward aka chicken neck posture. Whether this is due to work habits, driving posture, handheld devices, a tight chest or other posture pattern, when the head is continually in front of the spine this can put alot of strain on the neck.
- Injuries can cause neck and upper back pain and take time to heal as they affect the muscles and tendons.
- Dental work. During dental visits the head is often tilted to one side for a prolonged period of time, resulting in strain or pain.
- Jaw muscle imbalance. Many folks including those with scoliosis have unevenly developed muscles in the jaw, resulting in uneven pulling on the neck muscles.
- Thoracic outlet syndrome is a group of conditions causing compressed nerves and blood vessels in the neck that can cause numbness and/or tingling down the arm. Causes include pregnancy, accidents, anatomy differences ie. Having an extra rib.
- Sleeping position. Sleeping on your front with your head turned to one side can over time cause some strain in the neck.
- Clenching and grinding of the teeth, whether in frustration or when sleeping affect the jaw and neck muscles.
- Connective tissue posture patterns. Sometimes the area that is painful is not the site of the main issue. The fascia or connective tissue layers of the body connect all the organs, bones, muscles, limbs and chambers. Some chains of fascia span the length of the body and are in pairs, one for the right side and one for the left side. A shortening or knot of some type in a long chain of tissue can pull all the way to the neck, causing pain.
So what can you do to make it better?
- Get an in-person assessment where possible. You may have multiple causes of your neck pain and professional support can help you to find the root causes and address them.
- Working on your own you can explore ways to gently soothe your neck.
- With careful attention you can strengthen and stretch the soft tissues in order to create stability and find better balance. Think of a tug of war. One side wins because it is pulling more, the other side is being pulled. This is what’s happening at the ends of the muscles. Tension and pain can be the result.
- When there’s been an accident, slow and steady mindful movements plus hands-on massage may be called for. The nervous system may be on alert for danger signs and guarding the area to prevent further injury. This guarding can be conscious and also unconscious. Working with a yoga therapy approach takes into consideration the nervous system and retraining its danger signal and pain pathways.
- In my book Scoliosis Undone: Back Pain Relief with Yoga, I show a series of simple neck mobility movements. These help to determine your range of motion and where you are starting from. They are also great to do on a break from work and can be done sitting or standing.
- Strengthening can be done using your hand to create resistance or working with lifting the head off the floor.
- Being mindful as you practice yoga when turning your head and adjusting the pose to your comfort level is important.
- Using a mirror to check your alignment can be invaluable, especially when injured or with scoliosis.
- Supporting the neck with a rolled blanket when resting helps the tight muscles learn to release and move back into a natural curve.
- Keep your neck warm. Wearing a scarf when out in the wind, riding your bike or adjusting the windows in the car can help prevent the drying and contracting effects that increase tightness in the neck.
- Hold your phone up to eye level, rather than dropping your chin down.
- Learning acupressure points for the face, scalp, jaw and the neck can be handy as they provide quick relief of tension.
- When driving press your head back into the head rest to ensure it is not coming forward.
- Staying well hydrated and nourished plus taking time rest can speed the healing process.
- On the emotional level, ask yourself if there’s a situation or person that is “a pain in the neck” in your life. If so, are there actions required to change this?
- Also check your pillow to ensure it is supportive. I have one that supports the natural neck curve whether I’m on my back or on my side.
I hope these strategies support you to have a strong and healthy neck!
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