In the course of a year, about 15% of US adults have neck pain that lasts at least one full day. The neck is a well-engineered structure of bones, nerves, muscles, ligaments and tendons that houses the spinal cord which sends messages from the brain to control all aspects of the body, while also remaining remarkably strong and flexible, allowing movement in all directions. Injuries to the neck can make it difficult to do even some of the more basic tasks. The more we know about common causes of injuries and inury prevention, the better our chances are to avoid a neck injury in the future.
Common Causes
Unfortunately, it is often difficult to isolate a singular cause of injury due to the complexity of the neck . As with other body parts, increasing age leads to an increased risk of injury from general wear and tear and our positioning throughout the day and external stress can also contribute.
- Overuse (Chronic) Injuries – With age and use cartilage can wear down and the ligaments, muscles, and tendons can become damaged. Poor sleeping positions, or seated postures, or repetitive motions at work can contribute to symptoms.
- Sudden (Acute) Injuries – During a motor vehicle accident, a fall, or other injury, the bones of the neck can be fractured or the discs herniated. You can also have muscle/tendon strains and ligament sprains.
Common Conditions
Neck pain can be caused by any of the following common conditions:
- Swollen Lymph Nodes – The glands on either side of the neck, under the jaw, or behind the ears commonly swell when you have a cold or sore throat. Glands can also swell following an injury, such as a cut or bite, near the gland or when a tumor or infection occurs in the mouth, head, or neck.
- Rheumatoid Arthritis – When rheumatoid arthritis affects the neck joints, complications can occur including neck pain along with weakness, numbness, or tingling of hands, feet, legs, or arms.
- Herniated Disc – A cervical herniated disc (when the inner core of a disc leaks out of the disc and presses on an adjacent nerve root) may start with trauma to the neck, but more commonly the symptoms start abruptly and usually occur in the 30-to-50-year-old age group.
- Acute Neck Pain – Most episodes of acute neck pain are due to a muscle strain or other soft tissue sprain (ligaments, tendons). This type of injury can be caused by a sudden force (such as whiplash) or from straining the neck (such as a stiff neck from sleeping in the wrong position, or a strain from carrying a heavy item).
- Herniated Disc – Commonly called a “pinched nerve,” a herniated disc occurs when a nerve in the neck is compressed or irritated where it branches away from the spinal cord.
- Spondylosis – Spondylosis is age-related wear and tear affecting the spinal discs in your neck. As the discs dehydrate and shrink, signs of osteoarthritis develop, including bony projections along the edges of bones (bone spurs).
Injury Prevention
John Duncombe, PT, DPT, OCS, CIMT, CSCS, GCS, a Clinical Operations Project Manager, gives us some tips to help prevent and rehabilitate neck injuries:
- Stay Tall – Make sure to try to keep your chest up, shoulders back, and head in ‘neutral’ as often as possible. No matter the activity, sitting/standing/walking, this position helps to alleviate unneeded stress to your neck muscles.
- Isometrics – Stronger muscles provide greater stability to the neck to help establish and maintain proper head positioning.
- Active Range of Motion – While sitting or standing, look up and down, over both shoulders, and tip from side to side to maintain full neck movement in all directions. Perform 1 set of 10 repetitions each direction, twice a day.
- Scapular Retractions – With the chest lifted, gently but firmly pull both shoulders backward while squeezing both shoulder blades backward and downward. Hold for 10 seconds and work up to 30 seconds.
Rehabilitation
If you have pain in your neck that isn't going away, rehabilitation is a great step to take to improve your functionality. During rehabilitation:
- A Strong Trunk Leads to a Healthy Neck – Working on strength in the middle and upper back and shoulders can help maintain proper head positions throughout your day.
- Be Balanced – Work on dynamic flexibility exercises for your chest muscles to help ward off rounded shoulders and a slouched posture.
- Tuck Your Chin – Sitting tall and slightly tucking your chin towards your chest will keep your head from falling forward, which contributes to neck pain and headaches.
- Check your Chair – Many of us sit for the majority of our day. In our car to/from work, while at work, relaxing at home, etc. Make sure your spine is upright and you have good support for your neck.
When weighing your treatment options for neck pain and injuries, consider physical therapy. Physical therapy offers a wide variety of treatment options including strengthening, stretching, and sustainable home exercise programs. Stop in or call any ATI location for a complimentary injury screen or to learn more about how physical therapy can help you overcome your neck pain.
ATI...in the neck of time!