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Neck Pain

Neck pain can range from occasional stiffness in the neck to chronic pain that can significantly affect your range of motion.

typical causes:

The most common orthopedic causes of neck pain are osteoarthritis, cervical disc herniation, increased muscle tension, and cervical stenosis. These conditions can often be the result of forward head posture, excessive sitting, and lack of shoulder and thoracic spine mobility. Emotional and physical stress can also lead to neck pain. 

Neck pain can be prevented by taking regular breaks from activities that require you to stay in one position for too long. Maintaining the mobility of the shoulders and thoracic spine can also help prevent neck pain. If you have an existing injury, it is important to follow the advice of your healthcare provider for proper recovery.

how physical therapy can help:

Physical therapy can help determine the cause of your neck pain and develop a treatment plan to reduce pain and discomfort. A physical therapist will work with you to restore range of motion, improve strength, and address deficits in surrounding areas to reduce the overall stress in the neck. Education on modifying activities and improving posture may also be implemented. With the help of a physical therapist, you can learn ways to prevent neck pain from occurring in the future.

Ready to get moving? Contact us today to schedule an assessment.

exercises that may help reduce pain:

If you experience more pain with these exercises, hold off from that particular movement. 

Cervical Retraction – This exercise can be done while sitting in your car, sitting at your desk, or lying on your bed. Push your head back. To get stronger, you can use a resistance band. Stand up straight, hold the band behind your head, and pull it back so that your ears are over your shoulders. Look forward and hold for 10 seconds. Do this 15-20 times and repeat 2-4 times per day.

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Upper Trap Stretch – While sitting upright in a chair, gently bend your head toward your right shoulder until you feel a gentle stretch along the left side of your neck. Try to stay upright throughout the movement and avoid moving the rest of your torso. Keep your shoulders relaxed as well and avoid bringing your shoulders toward your ears. Hold this for 1-2 minutes and perform on both sides. Note: If you feel discomfort or a stretch on the same side of the neck that you are bending toward, please stop doing this exercise.

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Lat Prayer Stretch – Using a chair, start on your knees and place your elbows on the front edge of the chair, stretching as far forward as you can. Hold for 1-2 minutes and perform this exercise 1-2 times a day.

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