Simple Home Exercises for Head and Neck
Pain
by
Craig Liebenson
Head and neck pain is very common. It is important to find
a health care professional (HCP) who will aid you in answering
the following questions:
- What
is causing the pain?
- What
can be done about the pain?
- What
treatments are available?
- What
should I do on my own?
- How
long is it expected to last?
1.
What is causing the pain?
Neck pain can be due to poor posture or from a trauma such
as an automobile accident. Many people have been told they
have a herniated disc in their neck. Unfortunately, the presence
of a herniated disc on an MRI is often coincidental since
it occurs in an amazing 75% of the population (Boden 1990,
Teresi 1987). It may be relevant, but it certainly is not
always so. In fact, one scientist found that most cervical
disc herniations regress with time without resorting to surgery
(Bush 1997). Additionally, he found that the larger the disc
herniation the more likely it is to spontaneously reabsorb.
Therefore, don't assume because you have a herniated disc
that your neck can't function normally.
One of the most consistent findings in neck pain and headache
sufferers is reduced endurance of the deep muscles of the
front of the neck (Barton 1996, Jull 1999, Jull 2000, Silverman
1991, Treleaven 1994, Watson 1993). Poor posture such as with
your chin jutting out is an example of weakness of these deep
muscles combined with increased tension in the superficial
neck musculature (Jull 1999,Treleaven 1994). An excellent
test your HCP should perform on you to see if this weakness
is present is called the cervico-cranial flexion test (Liebenson,
Jull 1999, 2000).
2. What can be done about the pain?
-
What
treatments are available?
It is always a good idea to see a HCP who is trained
in providing care for musculoskeletal disorders such
as a chiropractor, physical therapist or orthopedist.
Most patients DO NOT require surgery and can be helped
by a conservative care program. A recent study showed
that chronic neck pain patients benefit more from a
combination of simple, low-technology exercises and
spinal manipulation from a chiropractor than from either
high-technology exercise or manipulation alone (Bronfort
2001). For additional pain relief over the counter or
prescription medicines may be prescribed. When it persists
or recurs frequently it is important to improve the
fitness of your neck. If you have neck pain it is important
to know that pain "flare-ups" are normal and
to be expected and are not usually a sign of further
injury. Stress and emotional tension will tend to reduce
your pain threshold and intensify the symptoms associated
with such "flare-ups" (Indahl 1995). Cognitive-behavioral
coping strategies such as breathing techniques, light
exercise, meditation, etc. are valuable parts of your
care (Main).
- What
should I do on my own?
"The Upper Body Book" shows common postural
faults and simple exercises for improving your upper back
and neck posture. An additional exercise is the wall ball
for the neck
Starting
position:
- Stand
with your back against a wall
-
Place a small inflated ball behind your head
The
exercise:
- Nod
"yes" or tuck your chin in by pressing your
head against the ball
- The
ball should roll slightly upwards on the wall
-
Keep your gaze straight ahead
Perform 8-10 repetitions very slowly twice a day
There are many different exercises that can be tried. "The
Upper Body Book" shows you postural, flexibility and strengthening
exercises that you can perform without any special equipment
in your own home. In order to "customize" the exercises it
is best to seek the advice of a HCP trained in rehabilitation
to find out the best ones for you.
3) How long is it expected to last?
Most acute episodes of neck pain tend to begin improving within
a month of their onset. However, in certain instances, the
neck pain persists and becomes chronic. Those at greatest
risk of chronicity either have significant symptoms in their
lower arm and hand (numbness, tingling, or weakness) or have
a great deal of anxiety and fear of their pain. It is always
best to seek a HCP's advice early on when your neck hurts
so that you can learn what is causing the pain and what can
be done about it so that you can enhance your chances of a
speedy recovery!
References:
Barton PM, Hayes KC 1996. Neck flexor muscle strength, and
relaxation times in normal subjects and subjects with unilateral
neck pain and headache. Archives of Physical Medicine and
Rehabilitation 77:680-687. |
