If one hasn’t had neck pain, they probably will at some point in the future. Like lower back pain, once someone has had neck pain, the chances for a future episode are significantly higher. A 2012 study reported that within a year, 16-18% of participants complained of neck and shoulder pain and 21-38% sought medical treatment. Moreover, 13-21% lost work time because of their neck pain. The study reported there was a “…strong episodic nature…” as this condition was found to frequently come and go. Neck pain can arise from a number of structures including muscles, ligaments, bone, joint capsules, and more. Typically, a patient with neck pain is treated for a few weeks and is then quite satisfied with their result… until it comes back. Unfortunately, there is usually, “…a next time.” So, the question is, what can we do to prevent the re-occurrence of neck pain?
How to prevent the re-occurrence of neck pain
When considering the causes of neck pain and the high rate of recurrence, there is one common finding in those with this popular “come and go” neck pain. That is weakness of the deep flexors muscles located in the front of the neck. One reason for this finding is that it is very difficult to strengthen the deep, intrinsic muscles of the neck. The reason why is because as they are “involuntary” muscles, which means we cannot consciously “flex” or purposely contract them. The larger extrinsic muscles tend to be too tight and “turn off” or inhibit the deep neck flexor muscles as a reflex.
How to exercise neck muscles
In order to exercise them, we must “trick” the deep muscles into contracting without contracting the larger, extrinsic muscles. This can be accomplished by doing a controlled exercise with our neck by laying on the back with a partially inflated blood pressure cuff placed behind the neck. The inflatable bag is pumped up partially to about 20 mmHg. In a controlled manner, we tuck in our chin and flatten our neck pressing into the bag raising the pressure by 2mmHg. This position is held steady for 3-5 seconds. This is repeated in increments by pushing down a little harder until the gauge reads 24mmHg. This pattern is repeated five times or until you reach 30mmHg and the process is then reversed releasing the pressure in 2mmHg increments at 3-5 second holds until you reach 20mmHg again.
Conclusion
The first time you try this, you’ll be amazed at how challenging and tiring it is. But, after a few days of performing the exercise, you may find you feel much better! This depends on the degree of injury. Cervical spine stability is improved by strengthening these deep neck flexors, symptoms usually improve as well. So, the question is, can we achieve good deep neck flexor strength by doing a more practical, upright position exercise? Or should it utilize a costly apparatus that requires a laying down position? In a recent study, researchers found a standing exercise using a “neck-lengthening maneuver” produced similar results as the laying down exercise. Simply tuck in the chin and stand tall, “lengthening” your neck! If stretching isn’t enough for you, stop by your local chiropractor
today right here in North Dallas!
