If you are experiencing regular neck pain that just won’t go away, it’s possible that parts of your daily routine are contributing without you realizing. Here are a few common everyday activities that might be making your neck pain worse...
1. Your sleeping position
It’s easy to underestimate the impact your sleeping position can have on you. However, spending hours in one position will undoubtedly have an effect on your body. Pillows that are too high or too flat can mean your cervical (neck) joints are sitting at the end of their range in too much flexion or extension. Similarly, sleeping on your stomach often means your thoracic (upper/mid back) spine is locked into extension and your neck is fully rotated. In simpler terms, this means your joints are under more stress than necessary. Ideal sleeping posture allows your spine to maintain its natural curves.
2. Your daily commute
Many of us make sure our work stations are ergonomically set up to reduce stress and strain throughout the day. Few of us take the same consideration when it comes to driving. In fact, the set up of your car can be just as important as your work desk, particularly if you are driving more than 30 minutes every day. The correct setup in your car can mean you use less effort to drive and turn your head less often to check traffic.
Ensuring that your steering wheel, seat and mirrors are set up correctly could make a difference to your posture and perhaps reduce neck pain and headaches. If you find that driving is still affecting your pain after making these changes, try catching public transport or riding a bike on alternative days if that's possible for you.
3. Your downtime
Many of us unwind by watching TV or our laptops at the end of the day. Your position during this time can be something you don't really consider. However, looking up to view a screen mounted on a wall or looking down at a small screen or laptop can put pressure on the structures of the neck. Take a few minutes to consider what posture you’re sitting in before settling down to binge watch a series and see if you can either lower the height of your screen or raise it slightly so your neck can be in a more neutral position.
4. Your exercise routine
Any activity that requires sustained positions or repetitive neck movements can contribute to neck pain. Cyclists can be stuck in neck extension while looking ahead and breast stroke swimmers can also have excess neck extension. Freestyle swimmers with reduced thoracic or neck rotation can have difficulty achieving rotation when breathing which can cause pain and discomfort over time.
Your physiotherapist is able to identify any daily habits or activities that might be contributing to your neck pain. Come and see us for an appointment to see how we can help.
Most tissues in the body have healed completely in six to 12 weeks following an injury. However, many people have severe pain that lasts much longer than this. We know that the intensity of the pain you feel is not always associated with a corresponding amount of actual tissue damage. In some cases, there can be a severe amount of pain with almost no detectable damage. With this in mind, we explore some reasons why your pain might not be getting better, long after the tissues have healed.
You’re afraid of the pain?
Pain can mean many different things, for some of us pain can affect our ability to work or can be a symptom of a serious disease. What you believe about your pain can either amplify or reduce the symptoms you experience. If you feel that every time you experience pain you are causing more damage, you will naturally pay more attention to this and your nervous system will amplify the signals in an attempt to keep you safe.
But if you understand the cause of your pain and know that while there is discomfort, you are not in danger of causing more damage, often the pain will feel less severe. This is one of the benefits of seeing a physiotherapist after your injury as they can help you to understand your pain, giving you more control over your recovery.
You started moving differently after the injury?
Immediately after an injury, it’s natural to change the way you move to avoid painful movements. After a while, these changed movement patterns can become a problem and actually begin to cause pain and discomfort on their own due to the altered stress patterns placed on your body.
Correcting these adaptive movement patterns can often go a long way in reducing pain after an injury. You might not have noticed these changes and might need a physiotherapist to identify and help you to return to your usual movement pattern.
You have lost muscle strength since the injury?
While a certain amount of rest following an injury is helpful, if we stop moving altogether our muscles will lose strength. This can mean that our posture changes, we fatigue easier during our normal activities and we are more susceptible to further injury. Less movement also means we actually focus on the pain more when it does happen. Physiotherapists are able to advise you on the right types and amounts of exercise for you in the period following your injury.
The pain has affected your lifestyle?
When pain affects your ability to sleep, work and even concentrate, it’s not surprising that this can have a negative affect on your overall well-being and mental health. This can create a negative cycle of anxiety and depression that perpetuates and increases the experience of pain. If your pain is really getting you down, speaking to a mental health professional can actually be a valuable part of your physical recovery.
Many other factors can obviously contribute to your neck pain not getting better, but these are four examples we commonly see. Contact your health professional for help with any persistent pain you may be experiencing.