What causes neck pain?
“Stop slouching! Stand up straight! Shoulders back!” We likely all heard these well-meaning reminders when we were younger. It’s important to have good posture to reduce neck pain, a common issue among Americans. In a 2016 study, neck and lower back pain topped healthcare spending in the US, costing an estimated $134.5 billion. In 2012, neck pain alone contributed to job absences for 25.5 million Americans, who missed an average of 11.4 days of work. At its most severe, neck pain can be a sign of underlying autoimmune disorders, which cause joint inflammation. Chronic neck pain is also linked to conditions like arthritis, degenerative spine and disc diseases, or past injuries. However, the most common risk factors for neck pain remain work-related postures and psychological stressors such as stress, anxiety and depression.
Why bad posture causes neck pain
Your head makes up about 8% of your total body weight, compared to about 17% for a leg and 5% for an arm. This means your neck muscles are doing remarkable work, especially since the muscles at the back of your neck are primarily responsible for supporting and moving your head. When your head is leaning too far forward, such as in a slouched posture, it creates unnecessary strain on these muscles. This can lead to stiffness, tightness, spasms and discomfort. For some, this discomfort becomes chronic. A 2019 study revealed that adults with neck pain move their head forward significantly more than those without symptoms. The study also found a strong connection between forward head posture and more intense and disabling neck pain, particularly in adults and older individuals.
Simple ways to maintain good posture
A simple way to maintain good posture and prevent neck pain is by imagining a straight line running through your shoulder, hip, knee and ankle. Visualize a string attached to the top of your head, gently pulling you upward—this can help you align those parts of your body. While this may feel awkward at first, like most new habits, with practice it gets easier. Good posture is equally important when you’re sleeping. Sleeping on your side is generally considered the best position, but your pillow should keep your head aligned with your spine. A thicker, block-shaped pillow usually works best to prevent bending your neck sideways. You can also place a pillow between your legs to help keep your pelvis and lower spine aligned. For back and stomach sleepers, a flatter pillow that keeps your head aligned with your spine without over-flexing or extending your neck is ideal.
Home and gym exercises to improve posture
You can also improve posture through home stretching, such as doorway stretches (placing both hands on opposite sides of the doorframe and leaning forward). These stretches encourage good alignment by loosening the chest and back muscles. To stretch the neck, you can place one hand on the opposite side of your head and gently pull to release tension in the large neck muscles.
I recommend holding these home stretches for 10 seconds and repeating three times or as many as you need to. If you go to the gym, excellent exercises for posture include the lat pulldown machine and dumbbell chest fly. These exercises strengthen the back muscles that support good posture while stretching the chest muscles, which are often tight in those with a history of slouching.
I’ve included images of myself performing these stretches and exercises. For great videos that demonstrate both exercises, I recommend the “Muscle and Motion” YouTube channel. There you can find great demonstrations on how to do a lat pulldown and a chest fly, along with other helpful motions.
Conclusion
Neck pain doesn’t have to be a part of aging. If you suffer from neck pain, know that most cases are easily treatable with the right care. Simple lifestyle changes, such as maintaining good posture, using pillows that properly support your sleeping position, and incorporating home stretches and exercises, can relieve neck pain and prevent future discomfort. Your primary care physician can also help by prescribing muscle relaxers and recommending physical therapy when appropriate. However, neck pain can also be triggered or worsened by stress, anxiety and depression. If this applies to you, your doctor can refer you to a therapist or suggest medications like antidepressants or anti-anxiety treatments. If you’re experiencing back and/or spine pain as well, your primary care doctor can also help with these conditions.
If you need a primary care provider or are looking for a new one, NGPG has many providers that you can choose from. Book an appointment online by clicking here.