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Sitka Chiropractic Relief for Neck Pain: Exercise & Cox® Treatment

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.


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.


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.

Sitka neck pain and exercise 
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"This information and website content is not intended to diagnose, guarantee results, or recommend specific treatment or activity. It is designed to educate and inform only. Please consult your physician for a thorough examination leading to a diagnosis and well-planned treatment strategy. See more details on the DISCLAIMER page. Content is reviewed by Dr. James M. Cox I."