Neck Pain

The nature, severity and location of neck pain can vary. It can be intermittent – coming and going with specific tasks, times of stress or movements or constant in nature. The location of neck pain can also vary widely; it can be felt in the middle of the neck – possibly spreading to the sides or across the shoulders, or felt just on one side of the neck. Sometimes, pain that radiates can be associated with nerve or joint irritation in the neck, or it can develop after a specific injury such as whiplash. Some patients also present with headaches triggered by neck pain, others with dizziness or pain that is radiating down the arms.

One of the most common presentations seen is neck pain provoked by prolonged periods of desk work.

Research has shown that some of the primary risk factors for developing pain include poor computer and desk set-up and weakness in postural muscles of the neck. Another significant contributor to neck pain includes stress – with some describing that they are “carrying tension” in their neck, or even “carrying the weight of the world” on their shoulders.

Bad posture can sneak up on us! It has been shown time and time again that poor posture puts additional stress on the muscles and joints in the neck – ultimately making them work harder than what they need to in order to support the weight of your head.

Cadaver studies have found that heads can be anywhere between 4-6 kg so imagine your neck trying to hang onto your head when you’re slouching, poking your chin out or working with your head down for long periods. There is no wonder your neck aches!

One of the best ways to help ourselves here is to move! Set yourself a timer and take a break – we all need this at times for our physical and mental wellbeing. Get up, move and clear your head! It’s such a small and simple thing, yet being aware of your posture throughout the day and changing your position at regular intervals can significantly help reduce pain, strain and fatigue.

Two of our top ergonomic tips when working at a desk involve your computer screen and your mouse.
1. COMPUTER SCREEN – We recommend that your computer screen is slightly below eye level so that you have a very gentle chin tuck when looking at the screen. If you are looking up at your screen or looking down towards your lap you may be putting your neck under unnecessary prolonged strain which could be contributing to your pain.

2. MOUSE POSITION – You should be able to have your arm gently resting by your side with your elbow bent and be able to reach your mouse. If you are holding your arm well away from your side with your elbow relatively straight, the weight of your arm could be putting unnecessary strain on the muscles that connect your shoulder to your neck which may also contribute to your neck pain.

It is always important to get an assessment for your neck pain to determine exactly what is causing it. Treatment should be very individualised depending on your physio’s findings but can include hands on manual therapy, such as joint mobilisations and soft tissue release, postural advice, correction of desk set-ups and ergonomic advice, taping, and tailored strengthening and stretching programmes.

If you’re struggling with neck pain or just feel tight and bound up sitting at your desk day in, day out, call our friendly admin team so that one of our physios can assess your neck and provide you with some relief and individualised strategies to implement so that you can get on top of your neck pain for good!