A Right Pain In The Neck!

I can almost guarantee this affects us all. Everything we do in life is in front of us, we round our shoulders to operate various objects, lift things etc. Gravity, and the weight of our body pulls us downwards. Inevitably the body starts to develop tightness and restrictions that lead to pain. Given this daily occurrence, most of us will develop, in varying degrees, a forward head carriage.

This essentially means the neck bones( vertebrae) and subsequent musculature have drifted forward from the neutral mid line of the body. This will cause compression of the facet joints in the neck due to the increased curve (lordosis) of the neck. The posterior neck muscles will become shorter and tighter as a result. Conversely the anterior neck muscles will become overstretched and weaker. This leads to a self perpetuating cycle leading to moderate to sever pain.

Pain locally in the neck is one thing, but, pain that travels to the shoulder or even down the arm as a result can be very debilitating and serious. Either side of the neck we have a very complex neurovascular (nerves & blood vessels) bundle which supply the upper limbs. A forward head carriage can cause compression of this neurovascular bundle giving rise to sensations of pins & needles into the arm and fingers, pain in the arm, numbness and/or even weakness.

If you are experiencing any of these symptoms, I would always advise you to consult with myself or another qualified Osteopath for the appropriate diagnosis and treatment that addresses the symptoms and causative factors.

However, one exercise that yields excellent results is probably the easiest exercise to perform, the ‘Chin Tuck’. Excellent for stretching the posterior musculature of the neck, great for decompressing the facet joints in the neck and amazingly simple to strengthen the anterior musculature of the neck.

1. When performing this exercise ensure your chin does not flex towards your chest.

2.  Retract your chin, in order to give yourself a ‘Double chin’ (slight over pressure can be performed by pressing gently with a finger onto the chin).

3. Whilst doing this move elongate the neck by reaching vertically with the top of your head.

4. Hold this position for approx 10-20 seconds.

This stretch can be performed multiple times per day, especially if you work at a desk/computer etc. Any pain experienced during this move and it is advisable to stop.

This stretch will NOT look visually impressive, but the results will speak for themselves, just check if anyone’s watching first!

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Author Lloyd Tilney B.ost