Neck pain is a shared 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're experiencing chronic discomfort
or sporadic stiffness, finding effective ways to ease
neck pain is vital. Recent studies have demonstrated
that specific exercises, especially 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 quite
alleviating! This blog post will look at the
effectiveness of these exercises and give evidence-based insights
to help you manage Fernandina Beach neck pain more efficiently.
UNDERSTANDING NECK PAIN
Neck pain can be the result of a host of factors, including poor posture, extended
computer use, and muscle strain. Office workers are particularly susceptible
to neck pain due to the repetitive nature of
their tasks and the sedentary lifestyle related with desk
jobs. A new study discovered that just one hour of
computer usage by office workers with symptomatic neck pain triggered 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 Fernandina Beach 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 a
usual method
for managing and reducing neck pain. It helps strengthen
the neck muscles, improve posture, and increase 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 significantly improved
sensory testing measurements and reduced pain levels. (2) Another
study explained that chronic neck pain impacts
grip strength and psychomotor skills and highlighted the
importance of incorporating exercises to improve overall
functionality and reduce neck pain symptoms. (3) Two types of
exercises that have shown significant benefits for neck pain
patients are:
Fixed Resistance Training – Effective for
building strength and stability, fixed resistance training involves
using a constant resistance throughout the exercise movement.
- Isometric Neck Exercises: These exercises include
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 towards your chest without moving your shoulders, and hold for
5 seconds. Repeat 10 times.
Progressive Resistance Training – Helpful in
building muscle strength and endurance over time, progressive resistance
training involves gradually 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: Hold
dumbbells in each hand and shrug your shoulders up to 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 alongside gentle, effective chiropractic
Cox® Technic treatment, you can significantly lessen neck pain, boost
posture, and enhance overall neck function.
CONTACT Amelia Chiropractic Clinic
Listen to this PODCAST
with Dr. James Kirk on The Back Doctors Podcast with Dr.
Michael Johnson as he details 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, schedule
a visit with your Fernandina Beach chiropractor today at
Amelia Chiropractic Clinic. We’ll talk more about how you can take control of
your neck pain and enjoy a more pain-free life.