WHAT IS IT? POSTURAL NECK PAIN
Postural neck pain is as it sounds. Pain can be attributed to abnormal positioning of the body in conjunction with poor ergonomics.
Signs and symptoms
- Neck ache which may extend to the shoulders and shoulder blades
- Stiffness of neck movements
- Pain has gradual onset, worsening throughout day
- Aggravated by sitting, prolonged postures, repetitive work duties
- Eased with heat, movement, and pain medication
WHAT CAUSES IT?
- Weak deep neck flexor, lower trapezius and other relevant muscles
- Increased lordosis of neck (chin poking position)
- Forward head posture
- Protracted or rounded shoulders
- Unsupportive seating
- Incorrect work station set up (computer, chair, table)
- Activities involving sustained postures
- Repetitive activities
- Increased neural tension
- Tight muscles
- Hypomobile vertebrae and joint
HOW TO SELF MANAGE
Try to be aware of your posture when pain comes on, to identify contributing factors
Reduce the time spent in one position or duty
Organise OH&S to do a work station assessment
Use heat to reduce pain
Seek postural assessment and exercises to address contributing factors
It is likely that if posture is not addressed, or aggravating activities modified, then pain will be on going.
Education and awareness is vital for self-correction. Pilates is an ideal method of improving stability and correcting posture.
HOW PHYSIO HELPS?
Massage and trigger point release
Acupuncture or dry needling
Deep cervical flexor muscle retraining
Posture assessment and education (cervical and thoracic spine, scapular position)
Stretches (neck, pec muscle)
OR for an online consultation click here