Postural Neck Pain
What is it?
Postural neck pain is as it sounds. Poor posture and incorrect work ergonomic set-up can result in neck pain.
Common signs and symptoms
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Neck ache which may extend to the shoulders and shoulder blades
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Stiffness of neck movements
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Headaches
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Pain has gradual onset, worsening throughout day
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Aggravated by sitting, prolonged postures, repetitive work duties
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Eased with heat, movement, and pain medication
What causes it?
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Weak deep neck flexor, lower trapezius and other relevant muscles
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Increased lordosis of neck (chin poking out position)
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Forward head posture
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Rounded shoulders
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Unsupportive seating
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Incorrect work station set up (computer, chair, table etc.)
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Activities involving sustained postures
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Repetitive activities
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Increased neural tension
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Tight muscles
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Hypomobile vertebrae and joints
How can I self-manage it?
Try to be aware of your posture when pain comes on
Reduce the time spent in one position
Organise OH&S to do a work station assessment
Use heat to reduce pain
Seek postural assessment and exercises to address contributing factors
What your physiotherapist can do to help
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Posture assessment and education (cervical and thoracic spine, scapular position)
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Ergonomic assessment
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Pilates education
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Deep cervical flexor muscle retraining
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Joint mobilisation
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Massage and trigger point release
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Acupuncture or dry needling
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Taping
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Stretches (neck, pec muscle)
Further Management
It is likely that if posture and aggravating activities are not addressed and modified, then pain will be on-going. Education and awareness is vital for self-correction. Pilates is an ideal method of improving stability and correcting posture.