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

• Neck ache which may extend to the shoulders and shoulder blades

• Stiffness of neck movements

• Headaches

• Pain has gradual onset, worsening throughout day

• Aggravated by sitting, prolonged postures, repetitive work duties

• Eased with heat, movement, and pain medication

What causes it?

• Weak deep neck flexor, lower trapezius and other relevant muscles

• Increased lordosis of neck (chin poking out position)

• Forward head posture

• Rounded shoulders

• Unsupportive seating

• Incorrect work station set up (computer, chair, table etc.)

• Activities involving sustained postures

• Repetitive activities

• Increased neural tension

• Tight muscles

• 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

• Posture assessment and education (cervical and thoracic spine, scapular position)

• Ergonomic assessment

• Pilates education

• Deep cervical flexor muscle retraining

• Joint mobilisation

• Massage and trigger point release

• Acupuncture or dry needling

• Taping

• 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.

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