Monday Morning Boost #007
Neck Pain Tip: Strategies for Dealing with a "Crick" in the Neck
It happens, you sleep the wrong way, lift a box too heavy, or try a new exercise class and start to feel sharp, localized pain in your neck. Below are some strategies to help manage the pain prior to seeking medical help to resolve the issue.
The most important early strategies you can do is to control the AGGRAVATING FACTORS that perpetuate further pain and discomfort.
1) Reading
Bring a book/laptop to your eyes, NOT your eyes to the book/laptop.
Prop the book/laptop up higher on a desk or table so that your head maintains a neutral position and avoids bending down.
2) Driving
Bring the seat closer to the steering wheel and avoid reaching.
Bringing the seat closer allows your elbows to stay by your side. Anytime you are reaching your arms out front, you activate muscles in the upper traps and neck that add compression and load to sensitive muscles, joints, and discs.
3) Desk Work
Keys to focus on are computer height at eye level, elbows by your side (use arm rests on chair if possible), and bringing the keyboard as close as possible.
4) Sleeping
Avoid stomach sleeping.
Use a rolled-up towel in a flat pillow to support your lower cervical spine. You want to avoid your neck being tilted to the side or excessively bent forward.
5) Upper Extremity Activity (Exercising)
Avoid overhead lifts (shoulder pressing, upright rowing, etc.) as this activates neck muscles and increases load in the neck.
Focus on pulling exercises (lat pulldowns, rows, etc.) to facilitate good postural re-education and eliminate unnecessary load/compression on the neck.
While this list is not comprehensive, in our experience these are the most prominent factors that you can easily change and/or adapt to help better manage neck pain. If you, or someone you know is dealing with acute or persistent neck pain, make sure to share this with them so it can be a guide to "getting them back in the game".
Podcast We Like
Dr. Rangan Chatterjee put out another great "BITESIZE" episode with Dr. Tara Swart about practical ways to manage stress. There are some excellent strategies in here that you can start implementing into your daily routine right now. Give it a listen!
BITESIZE | 3 Simple Habits to Manage Stress and Build Resilience | Dr Tara Swart
Quote We Like
"A short practice that you do every day is better than a long practice you keep putting off to tomorrow."
-Kelly McGonigal, Ph.D., health psychologist and author