Neck Pain: Why Does the Neck Hurt and How Can You Fix It?
- Lukas Vojnar
- Jun 20, 2024
- 4 min read
Whether you're hitting the gym hard or grinding away at your desk, neck pain can be a real drag.
After playing contact sports for over 20 years, I can definitely relate to neck pain. I want to share some insights on why your neck might be hurting, and more importantly, what you can do about it. I see people with neck pain every day, and I felt that creating a short guide to neck pain would be helpful.
Understanding what is going “under” our heads
The spine of the neck is made up of 7 bones (vertebrae) stacked on top of each other and cushioned by intervertebral discs. These are surrounded by muscles, ligaments, and nerves that allow us to move in all directions.
Why does my neck hurt? Common Causes
N.1 Muscle Strain and Overuse
Neck strain or neck overuse is more common than you think. But think about it we use it every day all day.
People love to push the limits. Whether it's lifting, running, or just being super active, it's easy to overdo it. Repeated action, if done incorrectly, can lead to issues, starting with discomfort and potentially ending with tear.
Take swimming, for example. Although it may seem like a low-impact, weightless activity, repeated head turning can strain muscles and cause injury if done incorrectly due to physical condition or habit. Over time, this can lead to muscle imbalances and potential injury, especially in the neck.
I am fortunate to live near the beach, so helping clients with neck pain is part of my daily routine.
N.2 Poor Posture
We all know we should sit and stand up straight, but life happens. Poor posture, like slouching or pushing your head forward (think about staring at your phone), can be very tough on your neck.
If you’re in front of a computer all day, setting up your workstation ergonomically is key. Raise that monitor so the top is at eye level, keep your feet flat on the floor, and take frequent breaks. Remember “MOTION IS THE LOTION”. Being stationary for 8h is just....bad.... IF you can get a standing desk. You will have many more options to move around.
For my athlete friends, maintaining proper form during training is crucial. I once met a weightlifter who kept tweaking his neck during squats. His issue? A forward head posture. He used to say, "Look at the sky".... Please don't do that. Keeping your spine and head in a neutral position is crucial. Don't arch during l’ifts if you don't need to. But if you deadlift 300, it's probably the only way. :)
N.3 Degenerative Disc Disease and Acute Injuries
Sometimes, it’s not just about muscles and posture. As we age, the discs between our vertebrae can wear down, causing pain. Additionally, injuries from accidents or sports can lead to acute neck pain. I recall treating a football player who was tackled in a way that tweaked his neck. Proper rehabilitation and posture correction got him back on the field in no time. It's important to build a solid musculature around the neck and upper body to minimise these types of injuries.
So what do I do for neck pain?
Prevention and Management Strategies
For Athletes
Warm-up Routines
Always prepare your neck muscles before a workout. Start with a bit of massage or rolling followed by mobility. A simple head roll or neck stretch can make a huge difference. Check out our Instagram for inspiration.
Strengthening and Flexibility Exercises
Incorporate neck-specific exercises into your routine. It should involve the upper back and shoulders as well, as they work hand in hand. Great examples are Pull-up, Chin-up, and Rowing, Shrugs...
For Office Workers
Ergonomic Adjustments
Small changes can lead to big results. Adjust your chair, monitor, and keyboard to support a neutral posture.
Regular Breaks and Movement
Set a timer to remind you to move every hour. One client swore by his new habit of standing up and stretching every 30 minutes, which significantly reduced his neck stiffness.
General Tips for Everyone
Maintaining Overall Fitness
Stay active and keep your whole body strong. A strong core supports good posture, which in turn supports your neck.
Stress Management Techniques
For stress management, consider practising mindfulness, deep breathing, or yoga. Your neck will thank you. When someone scares you, you naturally roll your shoulders up, right? This is our brain's response to stress, like when we anticipate a hit or fall.
Seeking Professional Help
Don’t hesitate to seek help if your neck pain persists. Physical therapy or a sports therapist can provide tailored strategies to address your pain. Remedial massage or sports massage is a good way to release and relax the tissue. Also, dry needling can help relieve pain and increase mobility - there is a lot of success with “that."
Conclusion
Neck pain doesn’t have to be a part of your daily life, whether you’re an athlete pushing your limits or an office worker striving to stay productive. By understanding the causes, focusing on good posture, and incorporating preventive measures, you can keep your neck healthy and pain-free.
Visit us at Bondi Sports Massage, 122 Bronte Rd, Bondi Junction, NSW, 2026
Services offered:
Remedial Massage
Sports Massage
Dry Needling
Cupping
Assisted Stretching
Rehabilitation
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