How to Manage Chronic Neck Pain

A stiff neck is characterized by pain and stiffness in the neck, the shoulder, or both. It may not easy to move our heads, interfering with our work, sleep, and aspects of daily life. Neck pain and stiffness can be a symptom of several problems related to the head, spine, or jaw. The most common causes of stiffness and pain include muscle strain, worn joints, nerve compression or irritation, injuries, and certain diseases.

We may develop shoulder and neck weakening or injury due to poor body postures such as sleeping in an awkward neck position, slouching at a computer screen, prolonged sitting, looking down at our mobile devices for too long, sudden impact during sports, or an accidental injury that pushes the head to the side. Teeth grinding, excessive tension, stress, or anxiety can be another source of neck pain.

Like many other joints in the body, our neck joints wear down with age. Osteoarthritis causes the cartilage cushions between our vertebrae to deteriorate. The body then forms bone spurs that affect joint motion and cause pain.

Nerve compression can be caused by herniated disks or bone spurs in the vertebrae that press on nerves that branch out from the spinal cord. Injuries such as rear-end auto collisions often result in a whiplash injury where the head is jerked backward and then forward, straining the soft tissue of the neck. Diseases such as rheumatoid arthritis, meningitis, or cancer, can also cause neck pain.

Many neck problems have a postural component. It is important to identify the difference between good and poor posture and recognize that good posture can help us manage neck pain. Good neck posture is having the ears positioned directly above the shoulders, with the chest open, and shoulders back. In this neutral position, also called normal head posture, stress on the neck is minimized because the head’s weight is balanced on the cervical spine.

In poor posture, the neck slants forward, and the head is in front of the shoulders, increasing stress on the cervical spine. For every inch that the head is held forward, an additional 10+ pounds of excessive weight falls on the cervical spine, doubling or tripling the load on the muscles of the neck and upper back as they work to counterbalance the pull of gravity on the head.

A forward head posture is often accompanied by a hunched back where the shoulders move forward and the upper back is rounded. This can cause pain in the neck, upper back, and shoulders. The longer poor posture continues, the more likely neck pain and stiffness will develop or worsen.

Neck pain and stiffness can be managed in several ways; massage and painkillers reduce discomfort and pain, albeit temporarily. On the other hand, acupuncture can provide long-term solutions for stiffness and pain. During an acupuncture treatment, fine needles are inserted into specific sites on the body that release a cascade of natural painkilling endorphins and enkephalins, increase blood flow, relax muscles in surrounding areas, and trigger the nervous system to initiate healing. In some instances, acupuncture may provide immediate relief from pain and restoration of a normal range of motion.

In addition to acupuncture, stretching the neck and shoulders along with daytime postural awareness and a good nighttime sleeping position can be helpful. If you are sitting all day, take short breaks at least once an hour to get up and stretch.

NECK STRETCH

To stretch the neck, place both hands' index and middle fingers behind the neck where the natural arch is located. Look up slowly until you feel the fingers behind your neck, hold the position for five breaths, and then gently move the neck from side to side. At the same time keep your shoulders relaxed and move your elbows to the side to open the chest as if you were opening your wings.

SHOULDER STRETCH

To stretch your shoulders, place the dorsal side of your hands in front of you at face level in a bent elbow position. Slowly open your arms outward. Relax your shoulders and without force, expand your arms (elbows) as far as you can go. Make sure your head is not in a forward head posture.

To promote good posture, focus on keeping the neck, shoulders, and back in a straight line while maintaining the natural curves in your cervical, thoracic and lumbar spine. When seated, keep your screen at eye level and your feet flat on the floor. Do not slouch. Use the speaker function or an earpiece to avoid talking with a phone tucked between your shoulder and your ear. Try not to look down at a handphone, laptop, or tablet for long periods. Hold electronic devices at eye level whenever possible to maintain good posture, keep the muscles surrounding the spine balanced and support the body equally.

The correct positioning of the head and neck during sleep is key to preventing neck pain. It is best to sleep on your back or side. Avoid sleeping on your belly because it forces your head to turn to one side, and overstretch neck muscles. Support your neck with a proper pillow: for back sleepers, your pillow height should be about 2-1/2 to 5 inches. The height of your pillow should be as high as your fist although you may want to try a pillow with roll-shaped cushioning under the neck and a flatter portion under the head to relieve tension. For side sleepers, the neck should be supported by a pillow that is a bit higher. Avoid putting too much weight on one of your arms which can cause shoulder pain.

The cartilaginous discs in our spine are made of 80% water so it is important to stay well hydrated. As we age, we tend to lose precious water from our discs, the cartilage cushions between the vertebrae, which can contribute to cervical disc degeneration. Drink plenty of body-temperature water throughout the day and exercise to maintain strength in the core muscles in your back, abdomen, and buttocks because a strong core can prevent neck pain by supporting the spine.

Avoid carrying heavy bags, wearing heavy necklaces, or clothing with a halter neckline since this can place pressure and strain the muscles in the neck and shoulder. Use a backpack rather than carrying a bag whenever possible. If you have not found relief and have been suffering from stubborn neck pain, we encourage you to contact Tao of Wellness to find an ultimate solution.