The 3 Most Common Reasons For Neck Pain AND 9 Quick & Easy ...
The 3 Most Common Reasons For Neck Pain AND 9 Quick & Easy Ways YOU Can Relieve Your Neck Pain & Related Headaches Today2020John Dean, DPTMid-Michigan Physical Therapy SpecialistsThe 3 Most Common Reasons For Neck Pain AND 9 Quick & Easy Ways YOU Can Relieve Neck Pain & Related Headaches Today(Without Drugs, Injections Or Risky Surgery)About The Author:John Dean, DPT has been successfully treating individuals with neck pain & headaches for more than 25 years. He graduated from Ireland’s Trinity College Dublin School of Physiotherapy in 1988 and then earned a Master’s Degree in Orthopedic Physical Therapy in 1990. He subsequently earned his Manual Therapy Certification in 1993 under the guidance of World Renowned Physiotherapist Dr. Stanley Paris, which enabled him to evaluate and treat individuals with spinal dysfunction (including neck pain) with a even greater degree of success. Throughout the years, he has taught at the University of Michigan PT Program and has also taught numerous Physical Therapists how to successfully treat individuals with neck pain. He is also one of less than 100 Physical Therapists ( as of 2018) in the USA that is Board Certified in both Orthopedic and Sports Physical Therapy.Health Advice DisclaimerThe information contained in this report is intended to provide helpful and informative material on the subject addressed. It is not intended to serve as a replacement for professional medical advice. Any use of the information in this report is at the reader’s discretion. The author specifically disclaims any and all liability arising directly or indirectly from the use or application of any information contained in this report. A health care professional should be consulted regarding your specific situation.Copyright Notice:Any unauthorized use, sharing, reproduction or distribution of this report by any means, electronic, mechanical or otherwise is strictly prohibited. No portion of this report maybe reproduced in any manner whatsoever, without the express written consent of the author.The 3 Most Common Reasons For Neck PainNeck pain can affect people of all ages, while according to a number of studies, approximately 35% of adults can expect to experience neck pain, whereby they seek medical advice at some point during their life.There are multiple reasons that a person may experience neck pain or functional limitations which include the following:A Muscle StrainMyofascial DysfunctionUpper Quadrant Postural DysfunctionAcceleration / deceleration injury (Whiplash) commonly causing multi-level ligamentous injuries1st rib dysfunctionCervical Degenerative Disc Disease (DDD)/ Cervical Degenerative Joint Disease (DJD)also known as Cervical Spondylosis ( aka Cervical / Spinal Arthritis) Cervical stenosis w/foraminal encroachmentFacet Joint DysfunctionCervical Disc Bulging / A Herniated or Ruptured DiscA Cervical Radiculopathy ( often referred to as a Pinched Cervical Nerve)Post Surgical Neck Pain (Eg. Laminectomy, Microdisectomy)TorticollisCervcal ligamentous laxityNon Musculoskeletal Reasons ( Eg Cancer)while it is possible if you have sought medical advice for a neck condition or undergone testing that you may have been informed that the reason for your pain is one of the reasons listed.At Mid-Michigan Physical Therapy Specialists, for all the musculoskeletal reasons for neck pain listed, we have treated ALL of these problems successfully over the years, while the specific approach for each condition will often be different.In this report, we are going to share with you some key details about the 3 most common reasons for neck pain and they account for about 80% of all people with neck pain.Reason #1 A Cervical Disc Bulge/ HerniationThe Cervical spine is made up of 7 bones (vertebrae) and in between each vertebra, there is a disc. These discs function as shock absorbers and also contribute to spinal mobility. Each disc is designed like a jelly donut with a central softer/ fluid like component ( termed your nucleus pulposus) and a surrounding outer ring (termed the annulus fibrosis) For a variety of reasons (commonly including desk work over many years) this outer annular ring can become weak at one or more levels, whereby when the nucleus pulposus exerts a force on it with certain spinal movements (typically including forward bending) the disc(s) will bulge. If this bulging becomes significant it can then cause pressure on one or more spinal nerves and cause neck pain and often upper extremity symptoms including arm pain. Some important points to note about this problem include:It most commonly affects people 45 years of age or youngerOften more than one level of the spine is involved, while the most common levels are C5-6 and C6-7.Sitting and driving are often painfulDepending on the severity of the problem, the person may experience arm pain, numbness & tingling, as well muscle weakness including a decrease in grip strengthA disc bulge will typically only cause pain when it impinges on a nerve.When a disc is said to be herniated, it simply means that it is damaged and in turn is likely to be bulging, while if the disc is described as being ruptured, then the disc is completely herniated.Depending on the severity of the disc problem , will determine if it can be treated conservatively with success.Reason #2Cervical Spondylosis ( as referred to as Spinal Arthritis and Degenerative Disc Disease)As we get older, the spine undergoes a number of changes, while one of these is loss of disc height which is one of the reasons, our height will decrease as we age. When this occurs, this will result in loss of spinal shock absorption, stress on the facet joints of the spine and when it becomes more advanced foramina narrowing will also occur ( which is termed stenosis) . The result of these changes is often low neck pain and stiffness and sometimes cervical nerve involvement.Some Characteristics Of Cervical Spondylosis It tends to affect people over the age of 50 years of ageLimited neck motion and stiffness are commonSitting and working at a desk will often aggravate the conditionLying down with the head supported (usually in a neutral position) is often helpfulReason #3Upper Quadrant Postural DysfunctionThis is a common problem while few people recognize how poor shoulder, neck and head posture can lead to excessive stress on the joints of the neck and cause pain and also headaches. The head weighs approximately 10 pounds, however it has been calculated that if the neck is 1 inch forward of what is termed the head’s neutral position, the stress on the neck doubles and if the neck is maintained in a position that is 2 inches forwards, the stress on the neck triples!The good news is that this problem can often be readily improved upon with the right treatment, however other times it can occur in combination with other neck issues and in this case, the problem can be a bit more challenging to successfully address.I hope you found this information helpful, while on the next few pages we will learn some strategies to help reduce your l neck pain, regardless of the reason for your pain.9 Simple Things To Do Today To Help Relieve Your Neck Pain & HeadachesSelect The Correct Pillow: When sleeping, it is critically important that you strive to place your neck in a ‘neutral’ position, whereby you avoid your head being in an extended, side bent or rotated position. This will often require you to select a firm pillow that will not sink down with the weight of your head. A Tempurpedic pillow will work for many individuals. Note: Sleeping on your back, while routinely placing a towel roll under your neck be avoided, as this will encourage backward bending of your neck and potentially adaptive shortening of your posterior neck muscles.Sleep Position: Ideally sleep on your left or right side. Sleeping on your stomach should be avoided at all costs as this will result in your neck being in a rotated position thru ‘out the night, while if you sleep on your back, it is quite challenging to keep your neck ‘neutral’Optimal Posture While Sitting: Ensure when you are sitting that your LOW BACK is well supported ( i.e. not flexed) which in turn will help to ensure, that you are not adopting a forward head position while sittingComputer Set Up: Ensure that when you are sitting optimally, your monitor is straight ahead of you, whereby you are looking at the center of the screen without looking up or down. Also ensure that while typing you do not need to repetitively look down or to the left or right.Often times, a person will have very poor awareness of their posture while sitting, while having an acquaintance taking some photos of you while sitting can provide you with great visual feedback regarding what you need to improve uponAlso, if you wear bifocals, there is a tendency to tilt your head back to view your computer screen, which can result upper neck extension and over time the development of sub-occipital muscle tightness and associated headaches!Sitting in an Arm Chair: Ensure when you sit back, that your head is NOT falling backwards into extension as this over time will irritate your neck. Instead, use a small pillow or towel behind your head to ensure your neck is neutral Also, avoid placing your neck in side bent or rotated position for a sustained period as this will often irritate the joints of your neck.For instance, if you like to watch TV, make sure you are not sitting in a manner whereby your neck is rotated to the left or right while watching your show. Instead, make sure that you are looking straight ahead!6.Looking Up: Our neck enables us to look upwards, but it is poorly designed to do so, while looking upwards for a sustained period while commonly result in the neck becoming irritated and often painful. Instead, when you are doing a task that requires looking up, try stepping back, to help avoid fully extending your neck to your end range AND try to regular posture breaksLooking Down: If you have upper neck joint and/or muscle tightness. looking down for a prolonged period (such as when reading) will often result in pain and soreness developing at the base of your neck. To help avoid this from occurring, tuck your chin in , before looking down, which will reduce the strain on your neck and when reading, try to raise up the position of your book ( e.g. use a stand or pillow) so your neck is not fully flexed.7.Try Using A Heating Pad: Many individuals with neck pain experience a lot of neck and shoulder muscle tightness, while using a heating pad will help to increase blood flow to the muscles and will help to promote some muscle relaxation8.Posture Breaks & Stretching: When sitting or driving for sustained periods, this can often place a lot of strain on your neck causing your muscles to become tight and your joints to become irritated. To help avoid this from occurring, regular posture breaks (whereby you get up and move around) combined with pain free gentle neck stretching is encouraged. When stretching the neck – ALWAYs stretch gently, while in general you will want to stretch the neck to the opposite side to where you are experiencing pain.Also, for many individuals, strengthening the upper back and scapular muscles can be very helpful in the overall management of neck pain.‘Hands On’ Physical Therapy: There is no faster proven effective way to reduce neck pain than working with a Physical Therapy knowledgeable in ‘Hands On’ Manual Therapy, who can also provide you with an individualized exercise program (specific for your condition and age) which should include a neck and upper quadrant stretching regimen and also a neck strengthening program and body mechanics instruction, which will not only help you in the short term, but thru ‘out your life. (Please note, this form of Physical Therapy for the spine is NOT typically provided in a PT hospital setting nor in a Corporate PT facility!)ConclusionSo, here you have 9 things you can do to help you TODAY to relieve neck pain and headaches. There’s obviously so much more we can do to help you with your neck issues, but if you start by using these various practices throughout the day, you should notice a reduction in neck pain.If and when you are ready to consider starting a program of ‘Hands On’ Physical Therapy for your condition, you can either call Mid-Michigan PT Specialists (517-545-3200) to schedule a FREE Consultation with one of our Clinical Team or you may email me directly (jtdean@) to inquire if a program of Physical Therapy is the right choice for you or with any other questions that you may have. Thank you.Wishing the best of health,John Dean, DPTCo-Owner Mid Michigan PT Specialists PS. We commonly have FREE Neck Pain & Headache Workshops scheduled thru’out the year, so if you’d like to learn more neck pain and headaches and get your individual questions answered, please call us today to inquire when our next workshop is being held and how to register.(517-545-3200) ................
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