What’s that pain in my neck


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How to prevent and manage neck pain

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What’s that pain in my neck

  1. 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. 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. 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. 4. The Neck• Discs are attached to & lie between the vertebrae• Discs are made of cartilage• Discs act as cushions & shock absorbers
  5. 5. Causes of Neck Pain• Minor injuries• Aging• Over exertion• Poor biomechanics• Poor posture• Increased tension• Wear & tear• Disease• Emotional stress
  6. 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. 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. 8. Posture• Balance in relation to the line of gravity
  9. 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. 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. 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. 12. Referred Pain• Pain that starts in the neck but is felt from the head to the fingers is called referred pain.
  13. 13. Sleep• Wry neck – when you sleep with the cervical spine is out of alignment• Relieved in a few days
  14. 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. 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. 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. 17. Herniated Discs• Worn disc ruptures• Presses nerve roots• Can cause referred pain
  18. 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. 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. 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. 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. 22. Keyboard Posture• Keep your wrists and hands straight• Sit up straight• Feet flat on the floor under you
  23. 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. 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. 25. Exercises• Chin retraction • Isometrics• Active range of • Stress management motion • Levator stretch• Doorway/corner • Towel stretch stretch• Upper trapezius stretch• Shoulder shrugs