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
- Headaches
- 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
PROGNOSIS
-
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?
-
Joint mobilisation
-
Massage and trigger point release
-
Acupuncture or dry needling
-
Taping
-
Ergonomic assessment
-
Pilates education
-
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