Neck pain is a shared issue
among office workers and individuals who work long hours in front of
computers. In today’s world, who doesn’t spend long hours in front of a computer?
Whether you are experiencing chronic discomfort
or sporadic stiffness, finding effective ways to ease
neck pain is paramount. Recent studies have shown
that specific exercises, particularly fixed
resistance training and progressive resistance training, can considerably
improve neck pain conditions. Exercise in combination with chiropractic Cox® Technic treatment of the cervical spine can be very
alleviating! This blog post will explore the
effectiveness of these exercises and give evidence-based insights
to facilitate your management of Largo neck pain more efficiently.
UNDERSTANDING NECK PAIN
Neck pain can be the result of various factors, including poor posture, prolonged
computer use, and muscle strain. Office workers are particularly vulnerable
to neck pain owing to the repetitive nature of
their tasks and the sedentary lifestyle related with desk
jobs. A new study stated 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
more risk of neuromuscular impairment of the upper extremities. (1)
Your Largo chiropractor often recommends exercise
as a non-invasive treatment option 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 to manage and lessen neck pain. It helps strengthen
the neck muscles, improve posture, and boost 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 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 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 concerns
using a constant resistance throughout the exercise movement.
- Isometric Neck Exercises: These exercises include
maintaining 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. Do this 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: Hold
dumbbells in each hand and 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 alongside gentle, effective chiropractic
Cox® Technic treatment, you can significantly lessen neck pain, improve
posture, and increase overall neck function.
CONTACT Hollstrom & Associates Inc
Listen to this PODCAST
with Dr. James Kirk on The Back Doctors Podcast with Dr.
Michael Johnson as he describes the
effectiveness of the gentle protocols of The Cox® Technic
System of Spinal Pain Management in managing neck
pain.
For more personalized advice and guidance, schedule
a visit with your Largo chiropractor today at
Hollstrom & Associates Inc. We’ll talk more about how you can take control of
your neck pain and enjoy a more pain-free life.