Neck pain is a common condition
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 experiencing chronic discomfort
or sporadic stiffness, finding effective ways to alleviate
neck pain is vital. Recent studies have shown
that specific exercises, particularly fixed
resistance training and progressive resistance training, can considerably
improve neck pain conditions. Exercise alongside chiropractic Cox® Technic treatment of the cervical spine can be quite
alleviating! This blog post will look at the
effectiveness of these exercises and give evidence-based insights
to help you manage Murfreesboro neck pain more efficiently.
UNDERSTANDING NECK PAIN
Neck pain can be the result of a host of factors, including poor posture, prolonged
computer use, and muscle strain. Office workers are particularly vulnerable
to neck pain due to the repetitive nature of
their tasks and the sedentary lifestyle associated with desk
jobs. A new study discovered 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 Murfreesboro chiropractor often suggests 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 way
for managing and decreasing neck pain. It helps strengthen
the neck muscles, improve posture, and increase 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 notably improved
sensory testing measurements and lowered pain levels. (2) Another
study explained that chronic neck pain affects
grip strength and psychomotor skills and highlighted the
importance of including 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 involves
using a constant resistance throughout the exercise movement.
- Isometric Neck Exercises: These exercises include
holding 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. Do this 10 times.
Progressive Resistance Training – Effective for
building muscle strength and endurance over time, progressive resistance
training involves gradually increasing
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 towards your
ears. Hold for a few seconds and then lower. Gradually increase the
weight as tolerated.
Exercise is a potent tool for managing neck
pain. By incorporating it with gentle, effective chiropractic
Cox® Technic treatment, you can significantly lessen neck pain, boost
posture, and increase overall neck function.
CONTACT Most Chiropractic Clinic
Listen to this PODCAST
with Dr. James Kirk on The Back Doctors Podcast with Dr.
Michael Johnson as he shares the
effectiveness of the 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 Murfreesboro chiropractor today at
Most Chiropractic Clinic. Learn more about how you can take control of
your neck pain and live a more pain-free life.