Musgrove

Neck pain is a common complaint, and when you consider the body’s anatomy, it’s easy to understand why. The neck’s small muscle group is tasked with holding and supporting the head, which can weigh 10 to 16 pounds — about the weight of a bowling ball.

Imagine holding a bowling ball above your head all day. Naturally, your muscles would fatigue. Now imagine holding it slightly in front of your shoulders — mimicking poor posture — and you’ll quickly feel tension and stress in your neck and upper back.

Poor posture is one of the biggest causes of neck pain today, made worse by widespread use of computers, tablets, and mobile phones. Ideally, your ear should align with the center of your shoulder. When the ear moves forward, as when looking down, it strains muscles and stresses the spine. Over time, this can damage discs, muscles, and joints, restrict blood vessels, and put pressure on nerves. Slouching also reduces oxygen intake by 30%, leading to fatigue.

Improving posture can relieve neck pain and help you look and feel better. Studies show upright posture boosts mood, self-esteem, and stress management.

To practice good posture, use a door or wall as a guide. Place your back against the wall with your heels and the back of your head against the wall. Your ear, shoulder, hip, knee and ankle should all be in alignment. This is the proper postural alignment to maintain once you step away from the wall. It may feel awkward at first, however, the more you practice this alignment the more natural it will become. 

Here are a few more simple fixes for common posture problems that lead to neck pain:

1.   Sleep Posture:
   Avoid sleeping on your stomach. Sleep on your side with knees bent (a pillow between them can help) or on your back with a pillow under your knees. Make sure your pillow supports your neck, keeping the spine aligned. If you are on your back, your chin should be in a neutral position. 
2. Slouching:
   Though it may feel easier, slouching stresses the neck and spine. Sit up straight and strengthen your core, back, and glute muscles with exercises like planks, back extensions, and bridges.
3. “Text Neck” or Hunched Back:
   Caused by prolonged looking down at devices, reading, or similar activities, this posture tightens chest muscles and weakens the upper back. To help correct this posture, it is important to stretch the chest and neck muscles daily with exercises such as:

Neck range of motion: Repeat the following exercises 10 times each. First, slowly turn your head from left to right, looking over each shoulder. Next, tilt your ear toward your left shoulder and then your right shoulder. Next, slowly rotate your chin toward your armpit to increase the stretch behind the neck and then rotate chin toward ceiling to further stretch the front of the neck. Finally, jut your chin forward and then tuck your chin backward (like a turtle). 

Chest Stretch: Stand in a doorway and lean forward with hands on the frame.

Rowing Machine Exercise: A rowing machine helps strengthen the back and shoulders.
So, sit up straight, stop slouching, and commit to these exercises. With practice, good posture becomes second nature — and you’ll finally find relief from that nagging neck pain.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.