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THE SURPRISING CONNECTION BETWEEN NECK PAIN & A WEAK UPPER BACK
PERFORMANCETHERAPYMS.COM
MONTHLY NEWSLETTER
A TALE OF TWO PATIENTS: ONE WHO STRENGTH- TRAINED, AND ONE WHO DIDN’T
ALLY’S STORY: NO TIME FOR STRENGTH-TRAINING
A TALE OF TWO PATIENTS: ONE WHO STRENGTH- TRAINED, AND ONE WHO DIDN’T Do you ever find yourself trying to rub out a sore spot in your neck or find it difficult to turn your head? Neck pain is a common concern that can range from a mild nuisance to a big problem. And while neck pain can have several different causes, one contributing factor often gets overlooked: weakness in the shoulders or upper back. When we deal with persistent aches and pains, poor muscle strength often turns out to be a significant underlying factor. When a muscle isn’t as strong as it should be, other muscles have to step in to compensate, which puts unnecessary strain on them–and makes them more susceptible to overuse injuries. The result? Seemingly random aches and pains that “come out of nowhere.” If you’re struggling with persistent neck pain, there’s a chance that the problem is rooted in your shoulders or upper back. Slouching and prolonged sitting weakens those upper back muscles, forcing your neck muscles to work overtime–and leading to pain. Let’s look at two case studies from the Performance Therapy files. Both people suffered from neck pain, but only one went through a dedicated strength training program. What happened next?
Ally was a receptionist who spent long days typing on a computer, answering the phone, and doing other clerical work. She started to notice a slight pain in her neck while she was at work. Although she ignored it at first, the pain persisted. She knew she needed to seek help. Ally made an appointment with us, where we took her through a comprehensive assessment, including several movement and functional screens. We determined that she had strained the soft tissue in her neck due to her sedentary job. We started Ally’s treatment with acute pain management using manual therapy techniques and some gentle mobility stretches, which did help her immediate symptoms. However, we knew it wouldn’t be enough to fully resolve her pain, so we suggested she begin a multi-week therapeutic exercise program to restore strength in her upper back and shoulders, helping to reduce the strain on her neck. Unfortunately, Ally had decided to go back to school, and between work, her classes, and her family, she simply didn’t have time for physical therapy. So, while we were able to help Ally in the short term, her pain persisted in the long term, eventually landing her back in our clinic a year later.
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A TALE OF TWO PATIENTS (continued from outside)
SARAH’S STORY: A DEDICATED STRENGTH TRAINING PROGRAM Sarah’s situation was very similar to Ally’s. She was a marketing assistant who also spent a great deal of time on both her laptop and a mobile phone, and she also experienced a gradual onset of neck pain. And, like Ally, she paid us a visit when it became too much. We gave her a similar diagnosis: a strained neck muscle brought on by improper posture and prolonged sitting. We also provided her with acute pain relief. The difference? Sarah was able to continue her treatment with a six-week therapeutic exercise program. We met with Sarah twice weekly to guide her through a custom set of targeted neck, shoulder, and upper back exercises. We started with gentle stretches and mobility work before progressing to resistance training exercises. With the help of some dumbbells and an exercise band, Sarah built strength through her upper body, providing her neck with the support it needed. 1. EXERCISE REGULARLY: Regular physical activity can help you gain muscle strength and endurance. Exercise helps your cardiovascular system work more efficiently by delivering oxygen and nutrients to your tissues. If you are not currently exercising regularly, start by taking a ten-minute walk around your neighborhood each day. From there, increase the amount of time you walk each day and quicken your pace. You will eventually be able to work up to a more strenuous activity, like running or biking. 2. EAT LOTS OF FRUITS AND VEGETABLES: According to a study published in the International Journal of Epidemiology, eating ten servings of fruits and vegetables a day can lower FEBRUARY IS HEART HEALTH MONTH
We also helped Sarah set up her workstation to be more ergonomic, including adjusting the height of her computer monitor and rearranging her keyboard. And we gave her some tips for maintaining postural awareness throughout the day. The result? After six weeks, Sarah’s neck pain was entirely resolved–and she didn’t have to seek additional treatment!
READY TO ATTACK YOUR NECK PAIN AT THE SOURCE?
If you’re struggling with persistent neck pain, physical therapy at Performance Therapy can help you find lasting relief. Just as we did with Ally and Sarah, we’ll assess your symptoms and develop a customized treatment plan that seeks to resolve your neck pain altogether. Call us today to get started!
Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723111/ • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6093121/
your risk of cardiovascular disease by 28% and premature death by 31%. Ten servings may sound like a lot, but remember that there are many ways to up your fruits and veggies intake. You could add fruit to your water, add vegetables to your fruit smoothie, and snack on carrots and hummus during the day instead of chips. 3. MANAGE YOUR STRESS: Did you know that there are over 1,400 biochemical responses to stress? Some of these include a rise in blood pressure and a faster heart rate. For these reasons, stress can have long-term adverse effects on your health. Try to take the time out of your day to practice mindfulness and check in with your body. Deep breathing activities and meditation can do wonders for anxiety. Practicing yoga may also help you decrease your stress levels.
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HEART HEALTHY HUMMUS
INGREDIENTS: • 2 cans (16 oz each) reduced- sodium chickpeas, rinsed & drained except for 1/4 cup liquid • 1 tbsp extra-virgin olive oil • 1/4 cup lemon juice • 2 garlic cloves, minced
• 1/4 tsp cracked black pepper • 1/4 tsp paprika • 3 tbsp tahini (sesame paste) • 2 tbsp chopped Italian flat-leaf parsley
INSTRUCTIONS: Using a blender or food processor, puree the chickpeas. Add the olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley. Blend well. Add the reserved liquid, 1 tablespoon at a time, until the mixture has the consistency of a thick spread. Serve immediately or cover and refrigerate until ready to serve.
Source: https://www.mayoclinic.org/healthy-lifestyle/recipes/hummus/rcp-20049675.
SHOW YOUR BODY SOME LOVE BY COMING BACK TO PHYSICAL THERAPY
PATIENT SUCCESS
“Let me first start out by saying, I am one of those skeptics that didn’t think therapy would help my condition. I was so wrong. I was assigned to Casie. She worked with me in spite of my reservations with enthusiasm. By the time my sessions were over, I felt 100% better. Much in part due to Casie. My sessions were months ago and I still feel good. The entire staff at Performance Therapy was the best. Always so welcoming! Highly recommend this group for your therapy needs!” — C.D.
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