Neck pain is a common condition
among office workers and individuals who spend long hours in front of
computers. In today’s world, who doesn’t spend long hours in front of a computer?
Whether you are dealing with chronic discomfort
or sporadic stiffness, finding effective ways to alleviate
neck pain is vital. New studies have shown
that particular exercises, particularly fixed
resistance training and progressive resistance training, can significantly
improve neck pain conditions. Exercise combined
with chiropractic Cox® Technic treatment of the cervical spine can be very
relieving! This blog post will explore the
effectiveness of these exercises and give evidence-based insights
to facilitate your management of Vancouver neck pain more effectively.
UNDERSTANDING NECK PAIN
Neck pain can be triggered by various factors, including poor posture, prolonged
computer use, and muscle strain. Office workers are particularly susceptible
to neck pain due to the repetitive type of tasks and the sedentary lifestyle associated with desk
jobs. A new study discovered that just one hour of
computer use by office workers with symptomatic neck pain triggered signs of neuromuscular deficit of the ulnar nerve,
semispinalis muscle and anterior scalene muscle, which may signify
more risk of neuromuscular impairment of the upper extremities. (1)
Your Vancouver chiropractor often recommends exercise
as a non-invasive treatment alternative to alleviate
pain and increase neck function.
THE ROLE OF EXERCISE IN MANAGING NECK PAIN
Combining chiropractic Cox® treatment with exercise is an effective method to manage and lessen neck pain. It helps strengthen
the neck muscles, improve posture, and boost flexibility and
strength. A systematic review compared the effects of neck
exercise to passive or no intervention in adults with chronic neck pain and
found that neck exercises notably improved
sensory testing measurements and lowered pain levels. (2) Another
study explained that chronic neck pain affects
grip strength and psychomotor skills and emphasized the
importance of including exercises to improve overall
functionality and reduce neck pain symptoms. (3) Two types of
exercises that have demonstrated significant benefits for neck pain
patients are:
Fixed Resistance Training – Useful for
building strength and stability, fixed resistance training concerns
using a constant resistance throughout the exercise movement.
- Isometric Neck Exercises: These exercises involve
maintaining a position for a specified period to engage
the neck muscles.
- Neck Extension and Flexion: This involves
moving the head up and down in opposition to 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 adding to
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 powerful tool for managing neck
pain. By incorporating it with gentle, effective chiropractic
Cox® Technic treatment, you can significantly lessen neck pain, boost
posture, and increase overall neck function.
CONTACT Vancouver Disc Centers
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 decreasing neck
pain.
For more personalized advice and guidance, book
a consultation with your Vancouver chiropractor today at
Vancouver Disc Centers. Learn more about how you can take control of
your neck pain and live a more pain-free life.