Neck pain is a common issue
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 ease
neck pain is paramount. Recent studies have shown
that particular exercises, particularly fixed
resistance training and progressive resistance training, can considerably
improve neck pain conditions. Exercise alongside chiropractic Cox® Technic treatment of the cervical spine can be very
relieving! This blog post will explore the
effectiveness of these exercises and provide evidence-based insights
to help you manage Williamson neck pain more effectively.
UNDERSTANDING NECK PAIN
Neck pain can be triggered by a
variety of 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 reported that just one hour of
computer use 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
a higher risk of neuromuscular impairment of the upper extremities. (1)
Your Williamson chiropractor often recommends exercise
as a non-invasive treatment alternative to alleviate
pain and improve neck function.
THE ROLE OF EXERCISE IN MANAGING NECK PAIN
Combining chiropractic Cox® treatment with exercise is an effective method
for managing and reducing neck pain. It helps strengthen
the neck muscles, improve posture, and increase 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 significantly enhanced
sensory testing measurements and reduced pain levels. (2) Another
study explained that chronic neck pain impacts
grip strength and psychomotor skills and emphasized 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 – Effective for
building strength and stability, fixed resistance training concerns
using a constant resistance throughout the exercise movement.
- Isometric Neck Exercises: These exercises involve
holding a position for a specified period to work
the neck muscles.
- Neck Extension and Flexion: This involves
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 in the
direction of your chest without moving your shoulders, and hold for
5 seconds. Repeat 10 times.
Progressive Resistance Training – Effective for
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 perform
neck movements such as lateral flexion and rotation.
- Shoulder Shrugs with Weights: With dumbells in each hand, shrug your shoulders up to your
ears. Hold for a few seconds and then lower. Gradually add more
weight as tolerated.
Exercise is a powerful tool for managing neck
pain. By incorporating it alongside gentle, effective chiropractic
Cox® Technic treatment, you can significantly lessen neck pain, improve
posture, and enhance overall neck function.
CONTACT Apple Country Chiropractic
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 Williamson chiropractor today at
Apple Country Chiropractic. Learn more about how you can take control of
your neck pain and live a more pain-free life.