Dealing with neck pain can be a challenge, but incorporating specific exercises into your routine may provide relief. For instance, applying heat for 10-15 minutes through a warm shower, a moist warm towel, or a heating pad can help relax your neck muscles. Stretching exercises are also beneficial for restoring motion (fig. 13-14). Maintaining an erect posture throughout the day and changing positions frequently, with a limit of sitting to 30 minutes, can help in strengthening and stabilizing the neck. It’s also essential to encourage the use of proper body mechanics with Activities of Daily Living (ADLs), especially when lifting weights under 10 pounds.
Rehabilitation exercises, such as standing straight in the shower and letting warm water hit the back of the neck, and performing chin-to-chest exercises, can significantly aid in recovery. For those with cervical strain, it’s advised to avoid activities like running or horseback riding for six months. As recovery progresses, one should aim to return to their baseline standing and walking durations, gradually increase weight limits, and start engaging in overhead activities with caution.
A study has shown that women with work-related neck pain found substantial relief through five neck muscle–strengthening exercises, more so than general fitness workouts. Strengthening core muscles can also prevent neck pain. Adjusting your workspace and maintaining proper posture, like pulling your chin in, can make a significant difference in managing pain.
For those with cervical pain, incorporating manual therapy, patient education, and sensorimotor exercises is crucial. Spinal mobilization techniques like sustained natural apophyseal glides (SNAGs) have shown improvements in dizziness severity, neck pain, and lower scores on the Dizziness Handicap Inventory.
After severe myelopathy, it’s important to focus on basic mobilization, correct performance of ADLs, endurance training, and balance, along with posture, proprioception, and gait training. This comprehensive approach is key to managing neck pain effectively.
For more detailed guidance, the following resources offer in-depth protocols and exercises:
Neck Pain Rehabilitation Guide
Cervical Arthroplasty Protocol
Orthopedic Neck Rehabilitation
Anterior Cervical Discectomy and Fusion Protocol
Strength Training for Neck Pain Relief
Core Exercises for Neck Pain
Cervical Posterior Fusion Protocol
Cervicogenic Pain Management Protocol
