Today’s Common Cause of Neck Pain
The Misconception: Most people think that when they feel a “knot” in their neck or
between their shoulder blades, that it needs to be stretched out, or that a firm
massage can rub it flat. They
think that the muscles are too tight, and that applying heat will relax it and
melt it all away. Very often, the
truth of the situation is the exact opposite, and people end up mistreating the
muscle thinking they’ll make it better!
The Actual
Problem:
Stretch Weakness and Adaptive
Shortening
When a muscle is held or stretched under strain for a long period of
time, this limits blood flow to the tissue. Imagine taking a soda straw and
flattening it out while trying to squeeze liquid through it. It doesn't flow
very well, does it? Over time this
muscle gets weaker and more painful, unable to return to its natural position
over time. This is what is known
as Stretch Weakness.
Stretch Weakness is what happens to the muscles on the back and sides of
the neck, as well as down between your shoulder
blades.
Adaptive Shortening happens to the opposing muscles in front of
the neck and shoulders, as well as your chest muscles.
As your head hangs forward and your shoulders hunch over and to the
front, all the front muscles get tighter from being in a contracted position
for a long period of time.
This creates a “tug-of-war” in which the muscles in front
of the body are always winning at pulling the head and shoulders forward (and
getting tighter), while the muscles in the back are getting weaker and more
stretched out—and hurt more.
The Modern
Dilemma:
FORWARD HEAD POSTURE -
FHP
Most people with neck pain have “Forward Head Posture” - in fact most
people these days have it whether or not they feel pain.
You can tell when someone has FHP by looking at the position of their
head when they’re sitting down or standing up. With a natural healthy posture, the
person’s ears will be right over their shoulders when they’re looking
forward.
Most people’s ears are one, two, or more inches in front of their
shoulders. In this position, the
neck and upper back muscles are straining to hold the head up, but because they
are weak and overstretched, the head hangs forward too much.
Change These Habits and Heal your
Neck!
Poor posture for too long at the computer strains our neck. Our shoulder blades hurt from being
stretched out due to reaching for the keyboard and the mouse.
Take frequent breaks to exercise your neck and back, and raise your
monitor so you look straight ahead.
Think of how this posture is duplicated in your car while holding the
steering wheel, or on a long airplane flight.
Poor pillows—whichever way you sleep, your spine in your neck should be in line
with the spine in your back. If
it’s crooked for hours on end, one side will be overstretched and the other will
be too tight. Most pillows are too thick or bulky.
Sitting on a couch encourages extreme slouching and FHP—how many hours a day do you sit
in this posture? “Couch surfing,”
or lying on it sideways and resting your head on the armrest, creates the same
issues as sleeping on a pillow that’s too big.
Lack of exercise—many forms of exercise strengthen the back of the body to help your
posture. Walking, sports, and other forms of exercise can help with posture.
Consult your physician first.
Avoid the Long-Term Effects of
FHP!
Over
decades, FHP may lead to the following:
- Compression of the lungs and digestive
system.
- Severe hunching and limited
mobility.
- Headaches and lack of
energy.
- Pain in other areas such as the lower back and
knees.
Other Helpful
Measures
Get frequent massage
therapy.
Use ice packs to increase
circulation.
Consult your physician and a personal trainer to help
find ways to strengthen the muscles of the neck and the upper back.
Keep the chest and shoulders stretched and flexible.
The more you can keep your spine and neck in neutral position during
regular activities, the better you’ll
feel!
Look at the model below engaging in normal daily activities. See how far her head hangs in front of
her shoulders? This is what causes pain and long term issues over time.
The Misconception: Most people think that when they feel a “knot” in their neck or
between their shoulder blades, that it needs to be stretched out, or that a firm
massage can rub it flat. They
think that the muscles are too tight, and that applying heat will relax it and
melt it all away. Very often, the
truth of the situation is the exact opposite, and people end up mistreating the
muscle thinking they’ll make it better!
The Actual
Problem:
Stretch Weakness and Adaptive
Shortening
When a muscle is held or stretched under strain for a long period of
time, this limits blood flow to the tissue. Imagine taking a soda straw and
flattening it out while trying to squeeze liquid through it. It doesn't flow
very well, does it? Over time this
muscle gets weaker and more painful, unable to return to its natural position
over time. This is what is known
as Stretch Weakness.
Stretch Weakness is what happens to the muscles on the back and sides of
the neck, as well as down between your shoulder
blades.
Adaptive Shortening happens to the opposing muscles in front of
the neck and shoulders, as well as your chest muscles.
As your head hangs forward and your shoulders hunch over and to the
front, all the front muscles get tighter from being in a contracted position
for a long period of time.
This creates a “tug-of-war” in which the muscles in front
of the body are always winning at pulling the head and shoulders forward (and
getting tighter), while the muscles in the back are getting weaker and more
stretched out—and hurt more.
The Modern
Dilemma:
FORWARD HEAD POSTURE -
FHP
Most people with neck pain have “Forward Head Posture” - in fact most
people these days have it whether or not they feel pain.
You can tell when someone has FHP by looking at the position of their
head when they’re sitting down or standing up. With a natural healthy posture, the
person’s ears will be right over their shoulders when they’re looking
forward.
Most people’s ears are one, two, or more inches in front of their
shoulders. In this position, the
neck and upper back muscles are straining to hold the head up, but because they
are weak and overstretched, the head hangs forward too much.
Change These Habits and Heal your
Neck!
Poor posture for too long at the computer strains our neck. Our shoulder blades hurt from being
stretched out due to reaching for the keyboard and the mouse.
Take frequent breaks to exercise your neck and back, and raise your
monitor so you look straight ahead.
Think of how this posture is duplicated in your car while holding the
steering wheel, or on a long airplane flight.
Poor pillows—whichever way you sleep, your spine in your neck should be in line
with the spine in your back. If
it’s crooked for hours on end, one side will be overstretched and the other will
be too tight. Most pillows are too thick or bulky.
Sitting on a couch encourages extreme slouching and FHP—how many hours a day do you sit
in this posture? “Couch surfing,”
or lying on it sideways and resting your head on the armrest, creates the same
issues as sleeping on a pillow that’s too big.
Lack of exercise—many forms of exercise strengthen the back of the body to help your
posture. Walking, sports, and other forms of exercise can help with posture.
Consult your physician first.
Avoid the Long-Term Effects of
FHP!
Over
decades, FHP may lead to the following:
- Compression of the lungs and digestive
system.
- Severe hunching and limited
mobility.
- Headaches and lack of
energy.
- Pain in other areas such as the lower back and
knees.
Other Helpful
Measures
Get frequent massage
therapy.
Use ice packs to increase
circulation.
Consult your physician and a personal trainer to help
find ways to strengthen the muscles of the neck and the upper back.
Keep the chest and shoulders stretched and flexible.
The more you can keep your spine and neck in neutral position during
regular activities, the better you’ll
feel!
Look at the model below engaging in normal daily activities. See how far her head hangs in front of
her shoulders? This is what causes pain and long term issues over time.
