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're dealing with chronic discomfort
or sporadic stiffness, finding effective ways to alleviate
neck pain is vital. New studies have shown
that specific exercises, especially 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 quite
relieving! This blog post will look at the
effectiveness of these exercises and give evidence-based insights
to facilitate your management of Oxford neck pain more efficiently.
UNDERSTANDING NECK PAIN
Neck pain can be caused by a
variety of factors, including poor posture, extended
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 reported 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 indicate
more risk of neuromuscular impairment of the upper extremities. (1)
Your Oxford 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
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 lowered pain levels. (2) Another
study described that chronic neck pain impacts
grip strength and psychomotor skills and highlighted 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 are:
Fixed Resistance Training – Effective for
building strength and stability, fixed resistance training involves
using a constant resistance throughout the exercise motion.
- 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 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 – Effective for
building muscle strength and endurance over time, progressive resistance
training entails 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 potent 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 Satterwhite Chiropractic
Listen to this PODCAST
with Dr. James Kirk on The Back Doctors Podcast with Dr.
Michael Johnson as he details the
effective 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 Oxford chiropractor today at
Satterwhite Chiropractic. Learn more about how you can take control of
your neck pain and live a more pain-free life.