Chronic Neck Pain

Just like with low back pain, there are numerous stressors throughout life that can create neck pain. If you woke up with a stiff neck then this article is better suited to you. *** link to acute neck pain

If however you have been experiencing pain and stiffness for weeks to months, then continue reading. The cervical spine does not take as much stress as the lumbar spine due to the weight of gravity, but it is still prone to similar pain. Step one is to relax the muscles that are creating most of the tension to start with which is typically the upper traps. This muscle group starts from the shoulder and goes up to the base of the skull which is why tightness here can cause headaches. To relieve the tension you want to engage the mid and low trap muscles with scapular retraction exercises. This works by bringing the shoulder blades down and creating a stretch through the upper part of the upper trap fibers. 

*link to scapular retraction

Step 2 is sometimes limited by the anatomy of the spine so if it is difficult to complete, then seeing a qualified professional is important to maximize your recovery. But the best exercise is an upper trap stretch.

*link to UT stretch

One of my favorite ways to compliment this is with a pin and stretch using a theracane. I have no investment in this product, but it is the piece of equipment I recommend most. By pinning the muscle down and  stretching it you are able to achieve a deeper stretch and better relaxation. 

*UT pin and stretch

After relaxing the upper trap it is important to strengthen the postural muscles that have become weakened over time. This is accomplished with rows and back flys or various other exercises. There is no one right exercise, but the important thing is to make sure you are activating the right muscles instead of just doing the movement. If you have any questions don’t hesitate to reach out because once you learn how to do it right, you will be better equipped to handle new stress that arises. 

*rows, back flys, pull up