WHAT IS IT? POSTURAL NECK PAIN
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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
- Headaches
- Pain has gradual onset, worsening throughout day
- Aggravated by sitting, prolonged postures, repetitive work duties
- Eased with heat, movement, and pain medication
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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
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Try to be aware of your posture when pain comes on, to identify contributing factors
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Reduce the time spent in one position or duty
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Organise OH&S to do a work station assessment
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Use heat to reduce pain
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Seek postural assessment and exercises to address contributing factors
PROGNOSIS
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It is likely that if posture is not addressed, or aggravating activities modified, then pain will be on going.
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Education and awareness is vital for self-correction. Pilates is an ideal method of improving stability and correcting posture.
HOW PHYSIO HELPS?
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Joint mobilisation
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Massage and trigger point release
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Acupuncture or dry needling
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Taping
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Ergonomic assessment
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Pilates education
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Deep cervical flexor muscle retraining
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Posture assessment and education (cervical and thoracic spine, scapular position)
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Stretches (neck, pec muscle)
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