Sore Neck or Back? Well, That Is a Pain in The Neck!
Medical photo created by freepik - www.freepik.com
Medical photo created by freepik - www.freepik.com
“The four most common types of pain include: low back pain (28%), knee pain (19%), headache (16%), and neck pain (15%).1 It is estimated that up to 80% of the US population will experience back pain at some point in their lives.” (About Back/Spine, Neck, and Shoulder Pain - The Statistics)
Neck and back pain can be caused by several reasons, which is why it is so common in adults. You should always consult your healthcare provider for any persistent neck or back pain, but here are a few at home tips from our Physical Therapist, Rob Parent, that may help your pain in the neck...or back!
We’ve all heard the common recommendation to bend your knees when lifting heavy objects to prevent a harmful strain on your back muscles. Well...bending your knees when leaning forward in general is just as important! Simple things like leaning forward and hunching over at your sink to brush your teeth or leaning across the table to grab your cup of coffee. These are all examples of times when you should be bending your knees and keeping a straight spine instead of hinging from your hips. Though it may not seem important, over time this consistent slight strain on your lower back due to a bad posture movement, may affect your level of back pain overall.
Our first reaction to neck pain is to bend, stretch and crack our neck for quick relief. Well, that does not always do the trick. Neck pain can be caused by overuse or tension in your upper trap muscles. One way to help stretch these muscles and release some tension is by doing shoulder rolls—forwards and backwards. A great rule of thumb is to complete these shoulder rolls once every hour. Another great tip from Rob, is to always sit and stand tall. When working at your desk or walking down the street, be sure to elongate your spine while slightly pinching your shoulder blades together. This helps correct your posture by not hunching over. If you catch yourself hunching, do a shoulder blade pinch and then resume with a corrected tall posture. Repetition will help with your muscle memory to reduce hunching in the future.
Lastly, for both neck and back pain, regular exercise is a great tool to improve posture and core strength. A strong core can help stabilize your trunk which helps keep a straighter spine when completing daily tasks.
We hope these simple tips help you reduce any neck or back pain you have been experiencing. For further information or if you are interested in receiving physical therapy, please give us a call! Communicare Michigan’s Communicare in Motion Physical Therapy is here to help you move forward to better health!
Statistics Reference: