What is the most common type of neck pain?

Neck pain can be a real pain in the neck!
Today, I’m going to talk about the most common type of neck pain we see at the clinic-mechanical neck pain. I’ll explain what causes it, how to prevent it, and share some exercises to help relieve and prevent it.
What is Mechanical Neck Pain?
Mechanical neck pain is the most frequent type of neck pain we encounter. Here are the main causes:
Poor Posture: Sitting at a desk for long periods, driving for hours, or working from home can strain the neck and shoulder muscles.
Cervical Osteoarthritis: Wear and tear of the joints due to aging and poor posture, causing changes in the bones and narrowing of joints.
Degenerative Disc Disease: Compression of the discs between vertebrae, leading to nerve pressure and pain.
Herniated Disc: When a disc bulges out and presses on the nerves, often due to trauma or overuse.
Whiplash Injury: Caused by sudden back-and-forth movements, commonly from car accidents, leading to overstretched ligaments.
Symptoms of Mechanical Neck Pain
Stiffness and Soreness: Around the neck, shoulders, and upper back.
Muscle Spasms: The neck may lock in a twisted position.
Headaches: Pain can radiate from the neck to the back of the head and eyes.
Radiating Pain: Pain, numbness, or tingling down the arms.
Exercises to Relieve Mechanical Neck Pain
1. Neck Stretch
How: Roll your head from side to side and use your hand for overpressure.
Benefits: Relieves muscle tension in the neck.
Tip: Hold for 30 seconds on each side, repeat three times.
2. Band Stretch
How: Hold a resistance band and stretch it over your head, keeping your shoulder blades pinned back.
Benefits: Stretches the shoulders and upper back.
Tip: Hold for 15 seconds, repeat three to five times.
3. Wall Angels
How: Stand with your back against the wall, arms at 90 degrees, and move them up and down.
Benefits: Strengthens the upper back and relieves neck pressure.
Tip: Perform 8-10 repetitions, three times.
4. Massage Gun
How: Use a massage gun on the muscles around your neck and shoulders.
Benefits: Reduces muscle tension and inflammation.
Tip: Avoid using directly on bones.
Preventing Future Neck Pain
Strengthening Exercises
1. Band Resistance
How: Place a resistance band around your head and push back against it.
Benefits: Strengthens deep neck stabilisers.
Tip: Perform 10 reps, three times.
2. Dumbbell Shoulder Exercises
How: Use light dumbbells to perform shoulder exercises.
Benefits: Builds shoulder stability and reduces neck strain.
Tip: Use 1-2 kg weights, perform 10 reps, three times.
Important Advice
Posture: Maintain good posture at work and while driving.
Breaks: Take regular breaks to move around and stretch.
Hydration: Keep your body hydrated to maintain muscle flexibility.
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