Neck pain is one of the most common complaints in adults. It’s often caused by overuse, injury, poor posture or wear and tear from aging. Physical therapists can help decrease your neck pain and prevent it from returning in the future. In some cases, your physical therapist can even treat your neck pain without surgery.
Strengthen The Muscles
Physical therapists can help relieve neck pain by increasing the strength of muscles in the cervical spine and shoulder. This can improve joint mobility, decrease stiffness, and reduce the risk of re-injury. During treatment, a physical therapist will use manual therapy techniques to promote joint mobility, decrease muscle tone and increase flexibility in the neck. They may also apply dry needling or ultrasound to loosen tight bands of muscles. These exercises can be performed at home or in a physical therapy clinic. Your therapist will teach you how to perform the exercises correctly and can make modifications if needed.
Stretch The Muscles
Stretching is a crucial part of any physical therapy routine. It can help decrease neck pain by increasing the flexibility, strength, and mobility of your neck muscles and joints. It can also improve your posture, which is one of the primary causes of neck pain. Whether you stretch after a workout or as a break during a busy day, it can give your mind a chance to relax and rejuvenate. There are many different ways to stretch your neck, but the most effective are ones that involve a smooth motion. Avoid bouncing as you stretch, which can actually strain your muscles.
Improve Your Posture
Good posture keeps your spine and torso in alignment so that you can move properly. It also prevents pain and other health problems. Incorrect posture can develop from many factors. It may result from genetic conditions that affect the shape of your spine, or it can be caused by injury from sports or other activities. Regardless of the cause, your physical therapist can help you improve your posture. They will teach you how to use proper body mechanics when you are moving or standing, and also how to hold yourself when you are sitting or lying down. For example, try a simple exercise to strengthen the muscles that align your head over your shoulders. Stand against a wall, feet shoulder-width apart and face forward. Tuck your chin down, then pull your head back until it touches the wall. Do this 10 times.
Exercise Your Neck
Neck pain can be debilitating, but physical therapy can help relieve it. Your physical therapist will evaluate your neck and create a treatment plan that will help you move better and recover faster. Your therapist will also work with you to perform neck exercises that will strengthen your muscles and increase your range of motion. These exercises can be done at home or in a PT office. Your therapist may also recommend that you do some low-impact cardio to get blood flowing to your neck muscles. This will also help to loosen them and improve your posture.
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