HEALTHWATCH

Ways to ease neck tension

We’ve all woken up with a frozen neck after a bad night’s sleep, but when neck pain is severe or ongoing it can be difficult to ignore.

“This is especially true when you have neck pain with headaches, which can make it even harder to concentrate or work,” explains Dr Trudy Rebbeck, a musculoskeletal physiotherapist.

But though neck problems can be debilitating, they’re not usually medical emergencies. “Less than five percent of neck-pain scenarios are serious,” Trudy says. But neck issues do require appropriate treatment and lifestyle adjustments to help you minimise their impact on your life. Here’s what you need to know.

WHY IS IT SO COMMON?

Your head weighs about 5kg and rests on a series of seven vertebrae – separated by discs, stabilised by joints and ligaments, and moved by muscles – at the top of the spine. “Neck muscles have to hold your head up all day,” says Trudy.

While postural problems and injuries are the most frequent causes of neck pain, disc degeneration and arthritis are also culprits. That’s why it’s vital to get ongoing issues seen to by a GP or physiotherapist.

“Try to see a physio who specialises in treating this area,” Trudy tells. Visit physio.org.nz to find one near you, and try these strategies for managing four common types of neck pain.

UPPER NECK PAIN

FEELS LIKE: A dull pain at the base of your skull that becomes worse as the day goes on, possibly accompanied by a headache.

POSSIBLE CAUSE: “Joints, ligaments and muscles in that region of the neck may become compressed, irritated or inflamed,” Trudy explains.

People with desk jobs are typically most at risk, but anyone looking down at a tablet or phone for hours may develop upper neck pain too.

FIX IT: “A combination of physiotherapy and gentle exercises will help,” she explains. When sitting for long periods, don’t forget to get up out of your seat every 45 minutes and have a brief walk and stretch. TRY THIS AT HOME: Stand up straight with your feet flat on the ground. Relax your shoulder-blade muscles by pulling them down and back.

“Then try gently nodding your chin down to stretch your neck muscles and reduce the pressure at the back of your head,” Trudy explains.

LOWER NECK PAIN

FEELS LIKE: Your neck feels like it gets stuck when you try to turn your head or look over one shoulder.

POSSIBLE CAUSE: “After 50, it may simply be arthritis – you might have worn joints that are not moving as smoothly because the cartilage is damaged,” Trudy says. “Or it could be an injured joint due to recent or past trauma.”

FIX IT: “This kind of reduced range of motion shouldn’t require more than two or three physio treatments to get you moving again,” she says.

It should just be a case of your practitioner treating tense muscles to help your neck move more freely. You may require ongoing treatment if it’s arthritis-related.

TRY THIS AT HOME: To help get your movement back, try slowly moving your head from side to side, without forcing it. “Once you have it turning that way, you can try to move your head gently backwards and forwards too,” Trudy says.

WHIPLASH

FEELS LIKE: Neck pain and headache are the most common symptoms after a rear-end car accident. Others include pins and needles, dizziness and numbness. POSSIBLE CAUSE: “At least 40% of people who have a motor vehicle accident suffer whiplash,” Trudy tells. “Symptoms can be instant or come on a few days later.” Whiplash may also be caused by a fall or similar violent movement that jolts your head. FIX IT: “Treatment is similar to other kinds of neck pain, with a combination of manual therapy and light exercise,” explains Trudy.

TRY THIS AT HOME: Whiplash can be exacerbated by staying still for too long, especially if you tend to slouch. Move often and be mindful of your posture.

PINS AND NEEDLES

FEELS LIKE: Pain in your neck with pins and needles or numbness, sometimes accompanied by pain in your arm and tingling fingertips.

POSSIBLE CAUSE: “The first thing a physio or GP will do is to check for nerve compression.”

FIX IT: If a nerve is compressed, a small percentage of people will need surgical decompression. However, most of the time, pins and needles indicate nerve irritation, not compression, which can be successfully treated with physiotherapy.

TRY THIS AT HOME: You can avoid nerve compression by holding your neck in a more neutral position. For most of us, that means pulling the chin back so your head sits over your shoulders, not protruding. Ask your physio to demonstrate the right standing and sitting positions. A more supportive office chair or a lumbar cushion may improve the way you sit.