Neck pain is a common issue
among office workers and individuals who work long hours in front of
computers. In today’s world, who doesn’t spend long hours in front of a computer?
Whether you are experiencing chronic discomfort
or occasional stiffness, finding effective ways to alleviate
neck pain is vital. Recent studies have demonstrated
that particular exercises, particularly fixed
resistance training and progressive resistance training, can considerably
improve neck pain conditions. Exercise in combination with chiropractic Cox® Technic treatment of the cervical spine can be quite
alleviating! This blog post will explore the
effectiveness of these exercises and provide evidence-based insights
to help you manage Sitka neck pain more effectively.
UNDERSTANDING NECK PAIN
Neck pain can be the result of a
variety of factors, including poor posture, prolonged
computer use, and muscle strain. Office workers are particularly vulnerable
to neck pain owing to the repetitive nature of
their tasks and the sedentary lifestyle associated with desk
jobs. A new study discovered that just one hour of
computer usage by office workers with symptomatic neck pain resulted
in signs of neuromuscular deficit of the ulnar nerve,
semispinalis muscle and anterior scalene muscle, which may indicate
more risk of neuromuscular impairment of the upper extremities. (1)
Your Sitka chiropractor often suggests exercise
as a non-invasive treatment option to ease
pain and improve neck function.
THE ROLE OF EXERCISE IN MANAGING NECK PAIN
Combining chiropractic Cox® treatment with exercise is a
usual method to manage and reduce neck pain. It helps strengthen
the neck muscles, improve posture, and boost 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 lowered pain levels. (2) Another
study described that chronic neck pain affects
grip strength and psychomotor skills and highlighted the
importance of including exercises to improve overall
functionality and decrease neck pain symptoms. (3) Two types of
exercises that have shown significant benefits for neck pain
patients follow:
Fixed Resistance Training – Useful for
building strength and stability, fixed resistance training involves
using a constant resistance throughout the exercise movement.
- Isometric Neck Exercises: These exercises include
maintaining a position for a specified period to work
the neck muscles.
- Neck Extension and Flexion: This entails
moving the head up and down against resistance to
strengthen the neck's front and back muscles.
- Chin Tucks: Sit up straight, tuck your chin towards your chest without moving your shoulders, and hold for
5 seconds. Do this 10 times.
Progressive Resistance Training – Helpful in
building muscle strength and endurance over time, progressive resistance
training involves slowly increasing
the resistance or weight used during exercises.
- Theraband Exercises: Using resistance bands to do
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 increase the
weight as tolerated.
Exercise is a potent tool for managing neck
pain. By incorporating it alongside gentle, effective chiropractic
Cox® Technic treatment, you can significantly lessen neck pain, improve
posture, and increase overall neck function.
CONTACT Arctic Chiropractic, Sitka
Listen to this PODCAST
with Dr. James Kirk on The Back Doctors Podcast with Dr.
Michael Johnson as he shares 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, book
a consultation with your Sitka chiropractor today at
Arctic Chiropractic, Sitka. Learn more about how you can take control of
your neck pain and live a more pain-free life.