Neck pain is a shared issue
among office workers and individuals who spend long hours in front of
computers. In today’s world, who doesn’t spend long hours in front of a computer?
Whether you're dealing with chronic discomfort
or occasional stiffness, finding effective ways to ease
neck pain is paramount. New studies have shown
that particular exercises, especially fixed
resistance training and progressive resistance training, can considerably
improve neck pain conditions. Exercise combined
with chiropractic Cox® Technic treatment of the cervical spine can be quite
alleviating! This blog post will explore the
effectiveness of these exercises and give evidence-based insights
to facilitate your management of McHenry neck pain more effectively.
UNDERSTANDING NECK PAIN
Neck pain can be caused by various factors, including poor posture, extended
computer use, and muscle strain. Office workers are particularly susceptible
to neck pain due to the repetitive type of tasks and the sedentary lifestyle related with desk
jobs. A new study reported that just one hour of
computer usage by office workers with symptomatic neck pain triggered signs of neuromuscular deficit of the ulnar nerve,
semispinalis muscle and anterior scalene muscle, which may signify
more risk of neuromuscular impairment of the upper extremities. (1)
Your McHenry chiropractor often recommends exercise
as a non-invasive treatment alternative to alleviate
pain and improve neck function.
THE ROLE OF EXERCISE IN MANAGING NECK PAIN
Combining chiropractic Cox® treatment with exercise is a
usual way
for managing and decreasing neck pain. It helps strengthen
the neck muscles, improve posture, and increase flexibility and
strength. A systematic review assessed the effects of neck
exercise to passive or no intervention in adults with chronic neck pain and
found that neck exercises notably enhanced
sensory testing measurements and reduced pain levels. (2) Another
study explained that chronic neck pain affects
grip strength and psychomotor skills and emphasized the
importance of incorporating exercises to improve overall
functionality and decrease neck pain symptoms. (3) Two types of
exercises that have shown significant benefits for neck pain
patients are:
Fixed Resistance Training – Useful for
building strength and stability, fixed resistance training concerns
using a constant resistance throughout the exercise motion.
- Isometric Neck Exercises: These exercises include
holding a position for a specified period to engage
the neck muscles.
- Neck Extension and Flexion: This involves
moving the head up and down in opposition to resistance to
strengthen the neck's front and back muscles.
- Chin Tucks: Sit up straight, tuck your chin in the
direction of your chest without moving your shoulders, and hold for
5 seconds. Repeat 10 times.
Progressive Resistance Training – Effective for
building muscle strength and endurance over time, progressive resistance
training involves gradually adding to
the resistance or weight used during exercises.
- Theraband Exercises: Using resistance bands to perform
neck movements such as lateral flexion and rotation.
- Shoulder Shrugs with Weights: With dumbells in each hand, shrug your shoulders towards your
ears. Hold for a few seconds and then lower. Gradually add more
weight as tolerated.
Exercise is a potent tool for managing neck
pain. By incorporating it with gentle, effective chiropractic
Cox® Technic treatment, you can significantly lessen neck pain, boost
posture, and enhance overall neck function.
CONTACT OrthoIllinois Chiropractic
Listen to this PODCAST
with Dr. James Kirk on The Back Doctors Podcast with Dr.
Michael Johnson as he details the
effectiveness of the gentle protocols of The Cox® Technic
System of Spinal Pain Management in managing neck
pain.
For more personalized advice and guidance, schedule
a visit with your McHenry chiropractor today at
OrthoIllinois Chiropractic. We’ll talk more about how you can take control of
your neck pain and enjoy a more pain-free life.