Neck Pain: Causes, Symptoms, and Simple Solutions
My last post was about poor posture and ways to correct it.
It is logical that Neck Pain will be our next topic because, in most cases (save for trauma), it is caused by poor posture.
Let’s tackle this topic and find out what causes neck pain, what neck problems can lead to, what can we do to deal with neck pain and the symptoms associated with it, and, most importantly, how to prevent it.
We will discuss several important topics, including:
Whiplash
Osteoarthritis
Pinched nerves
Headaches
Pain in the arm and hand
and more!
According to World Health Organization, neck pain affects between 30 and 50% of people, being second only to lower back pain.
Neck pain symptoms can range from mild discomfort and stiffness to severe muscle spasms, headaches, migraines, jaw pain, radiating pain to the shoulder and the arm, and tingling and numbness in the hands.
What Are the Causes of Neck Pain?
Neck pain can be caused by a variety of factors, including:
1. Poor posture (no surprise here!)
2. Trauma (such as a car accident or a fall)
3. Herniated or bulging discs put pressure on the nerves and cause pain.
4. Osteoarthritis This condition causes the cartilage in the joints to wear away, leading to pain, stiffness, and reduced range of motion. Read more about osteoarthritis here.
5. Spinal stenosis (see my post "Sciatica and Herniated Disks: What You Need to Know Part 2"). This condition involves the narrowing of the spinal canal, which can compress the nerves and cause pain.
Pinched nerve. A nerve in the neck can become compressed or pinched due to a herniated disc, bone spurs, or other factors, leading to pain and other symptoms such as numbness and tingling.
Infections or tumors. In rare cases, infections or tumors in the neck can cause pain.
Other factors that can contribute to neck pain include stress, anxiety, depression, and lack of exercise or physical activity.
Poor Posture
Poor posture is a very common cause of neck pain.
As we discussed in the article “Poor Posture and Back pain: Why Mom Was Right All Along”, it is very easy to get into bad posture habits.
Any time we have to stay in one position for a long time, we almost invariably slouch and protrude our head creating abnormal stress on neck and shoulder girdle musculature.
Even “innocent” activities, such as reading in bed or watching TV in our favorite chair, can produce a misalignment of the cervical spine and muscle spasms in the neck and shoulder area.
Spending long hours in front of the computer or driving can also cause neck pain.
Bad sleeping habits, such as having several pillows under your head, also put your neck under stress.
What is Whiplash?
Another common cause of neck problems is whiplash: a violent, fast back-and-forth motion of the neck as can be sustained during a car accident.
After whiplash, muscles in the neck, mid-back, and shoulder girdle areas get into spasms trying to protect nerves and the most crucial and vulnerable part – the spinal cord.
There is usually inflammation, which can be potentially damaging to the neck structures. After the inflammation subsides, neck pain may remain because muscles are still in spasm.
Very often there are several very painful spots in the neck and shoulder area. These painful spots are called trigger points and they can refer the pain far away from the initial injury site. Some headaches and pain in the arm and shoulder can be attributed to these trigger points.
Whiplash also moves the vertebrae out of alignment.
When vertebrae get out of normal alignment, it leads to muscles around them getting into spasms. This is partially a protective mechanism, designed to prevent further movement of the vertebrae. Muscle spasms can create nerve impingements leading to pain, tingling, numbness, and loss of strength in the shoulder, arm, and hand.
What is Osteoarthritis?
Osteoarthritis (OA) is a type of joint disease that is characterized by the degeneration of joint cartilage and the underlying bone.
Joint cartilage is a tough, rubbery tissue that covers the ends of bones in a joint, allowing them to move smoothly against each other without rubbing or grinding.
Think of it like a cushion that helps absorb shock and distribute forces evenly across the joint. It also helps to lubricate the joint, allowing for smooth movement and reducing wear and tear on the joint.
Over time, the cartilage can become damaged or worn down, especially in conditions like osteoarthritis, which can cause pain, stiffness, and difficulty moving the affected joint.
The exact cause of osteoarthritis is not fully understood, but it is believed to be the result of a combination of genetic, environmental, and lifestyle factors.
Here are some of the factors that are thought to contribute to the development of osteoarthritis:
Age:
Genetics
Obesity
Joint injury
Repetitive stress
Muscle weakness
Not everyone who has these risk factors will develop osteoarthritis, and some individuals may develop osteoarthritis without having any known risk factors.
Herniated or Bulging Discs and Neck Pain
Herniated or bulging disks can cause neck pain through several mechanisms.
1. The disks in the spine act as shock absorbers between the vertebrae. When a disk herniates or bulges, it can put pressure on the surrounding nerves, causing pain, numbness, or tingling in the neck, shoulders, and arms.
2. Herniated or bulging disks can cause inflammation in the surrounding tissues, which can also lead to pain and discomfort.
3. Herniated or bulging disks can cause instability in the spine, leading to muscle spasms and tension in the neck and shoulders, which can also contribute to pain.
4. Finally, the body's natural response to pain and inflammation is to tighten the surrounding muscles to protect the affected area. This can lead to muscle tension and knots, further exacerbating the pain.
As in the case of sciatica, we can tell which level of the spine has a herniated disk by the area of the referred pain in the arm, hand, wrist, and fingers.
Here are some examples of spinal levels with herniated disks and associated symptoms:
1. C5-C6: A herniated disk at this level (between the 5th and 6th cervical vertebrae) can cause pain and numbness in the shoulder and outer part of the upper arm. The person may also experience weakness in the biceps and muscles that bring the wrist backward.
2. C6-C7: A herniated disk at this level can cause pain, numbness, and tingling in the thumb, index finger, and middle finger. There may also be a weakness in the triceps and wrist flexor muscles.
3. C7-T1: A herniated disk at this level (level between the last cervical vertebra and the first thoracic vertebra) can cause pain and numbness in the ring finger and little finger. The affected person may also have weakness in the muscles that control finger movements and grip strength.
Some of the symptoms can mimic other conditions, such as Carpal Tunnel Syndrome.
Carpal Tunnel Syndrome is a condition that occurs when a nerve in your wrist, called the median nerve, becomes compressed or pinched. The carpal tunnel is a narrow passage in the wrist through which this nerve and several tendons pass.
I have treated several patients over the years who had carpal tunnel surgery and found no relief because their symptoms were caused by a compressed nerve in the neck.
Regardless of what causes neck pain, a vicious cycle is set in motion.
For instance, bad posture causes loss of normal spine alignment and muscle spasms.
This in turn creates nerve impingement that causes pain, weakness, trigger points, and more muscle spasms.
Pain will cause you to move less which will promote stiffness and decrease in range of motion.
This increases muscle spasms and misalignment of the spine.
And on and on.
Now, let’s talk about one of the major muscles of the neck and upper back that are involved in neck pain.
Trapezius Muscle
As you can see in the picture, the trapezius is a large muscle spanning from the base of the skull through the neck and all the way down through the mid-back.
Trapezius muscle fibers' orientation differs in the muscle’s three parts:
Upper trapezius
Middle trapezius
Lower trapezius
The upper trapezius lifts the shoulder blades, as in shrugging the shoulders.
That is where the painful knots usually are.
The lower trapezius brings the lower part of the shoulder blades together.
If there is one secret to neck pain, it’s in the action of the lower trapezius. You see, when you activate your lower trapezius, it causes the upper trapezius to relax.
When we sit, stand, or walk with poor posture, our upper trapezius muscles are under constant tension. Correcting the posture by bringing the shoulder blades back and down (that was the lower trapezius does), releases this tension. Knots in the muscle get a chance to relax and the pain gets better.
Other muscles of the neck and upper back area can develop spasms and trigger points. We will address them in more detail in future articles. However,
The activation of the lower trapezius immediately corrects your posture and might positively affect other muscles as well, relaxing them and greatly reducing your neck pain
Simple Neck Pain Treatments That You Can Do at Home
While most cases of neck pain can be managed with self-care measures, there are certain symptoms of neck pain that require immediate medical attention. These include:
1. Severe neck pain: If you have intense or severe neck pain that does not improve with rest, ice, or over-the-counter pain medications, seek medical attention. This is especially true if you had an accident, such as a car accident, a fall, or a blow to the head.
2. Numbness or weakness in the arms or legs: A sudden onset of numbness, tingling, or weakness in your arms or legs, especially if it is on one side of the body, could indicate nerve damage or compression and requires prompt medical attention.
3. Difficulty breathing or swallowing: If you are experiencing difficulty breathing or swallowing along with neck pain, it could be a sign of a serious condition such as a spinal cord injury or a heart attack.
4. Loss of bowel or bladder control: If you are experiencing loss of bladder or bowel control along with neck pain, it could indicate a serious condition and requires immediate medical attention.
5. Fever or chills: If you have a fever or chills along with neck pain, you might have an infection or other serious condition.
If you are experiencing any of these symptoms, seek medical attention immediately!
If your symptoms are not severe, there are several things to do to help relieve your neck pain.
Heat or Cold. My rule of thumb is: if the injury is recent, I put ice on the hurting area. If you feel stiff, tight, and sore and there was not a recent injury, try the heat.
Rest in the most comfortable position that you can find. Usually, on your back with a good pillow under your neck
Correct Your Posture. Do the lower trapezius exercise described above: bring your shoulder blades together and down. Avoid shrugging your shoulders. This exercise might take some practice. The movement also brings your chest bone (the sternum) up. So, shoulders down, chest up.
Change positions frequently. If you feel yourself getting tense from being stuck in a position for too long, get up and stretch and walk around. Changing positions is key in preventing neck pain.
There are special exercises, including stretching exercises, strengthening exercises, and postural exercises, that together will not only help to get rid of neck pain but also help prevent it from ever occurring. These exercises deserve a separate post that I am planning to write in the nearest future.
Meanwhile, remember:
We tend to think that solutions to pain are complicated. They don’t have to be. Start correcting your posture consistently, and many nagging aches and pains will disappear.
An Ounce of Prevention is Worth a Pound of Cure
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