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Physical Therapy for Neck Pain: How it Can Help, Exercises, and More

Let’s face it. No one likes a pain in the neck, whether figurative or literal. Maybe you sit in an office all day, and hunching over a computer screen has started to take its toll on your neck and shoulders.  Or, perhaps you were involved in a fender bender, and you’ve had a stiff and aching neck ever since. Whatever the cause of your neck pain, physical therapy may be just what you need to eliminate the pain and prevent future re-injury. Read on to learn more.

Table of Contents

What Causes Neck Pain?

If you’re suffering from neck pain, you’re not alone. Neck pain is incredibly common. 30-50% of adults experience neck pain in a given year. Here’s the thing, different people experience neck pain for different reasons. Your neck is made up of:

  • The vertebrae
  • Intervertebral discs
  • Joints
  • Muscles

Neck pain can be caused by:

  • Muscle tension and strain, due to:
  • Injury, including:
    • Car accidents
    • Falls
    • Sports injuries
  • Diseases, such as:
    • Rheumatoid arthritis
    • Cancer
    • Meningitis
  • Degenerative discs
    • Herniated disc
    • Bulging disc
  • Misalignment
  • Surgery

What are Some Symptoms of Neck Pain?

If you’re suffering from neck pain, you can likely feel it. However, common symptoms of neck pain include:

  • Sharp pain
  • Prolonged soreness
  • Muscle tightness (stiff neck)
  • Muscle spasms
  • Headaches
  • Decreased mobility (difficulty moving your head)
  • Radicular pain

3 Ways Physical Therapy for Neck Pain Can Help

Whether you’re experiencing new pain in your neck or are recovering from neck surgery, maybe you’ve been unsuccessful with other neck pain remedies. Physical therapy can help you! In addition to reducing or eliminating pain and stiffness, physical therapy can help:

  • Improve range of motion in the neck and head
  • Strengthen postural flexibility
  • Educate you on ways to reduce neck pain in the future

#1: Improve Range of Motion

Physical therapy is essential in helping you improve your range of motion.  Range of motion is improved when both strength and flexibility are increased. A physical therapist will guide you in a series of stretches and exercises to achieve this.

#2: Strengthen Postural Flexibility

Physical Therapy can help to improve your posture. This can either eliminate or greatly relieve neck pain.  Your PT can help you retrain the muscles in your chest and the front and back of your neck, so they’re able to provide the strength and stability necessary to maintain good posture.

#3: Education

It’s one thing to practice good posture during your physical therapy sessions, but what about when you get home?  Are you slouching on the couch as you binge a show on Netflix? Are you hunched over at the dinner table? Maybe you’re sleeping in a position that’s wreaking havoc on your neck and back. You may not realize it, but the things you do every day may contribute to your neck pain. Physical therapy will help teach you to be aware of your posture throughout the day.  Making small changes can help prevent neck pain in the future.

Is Physical Therapy Worth it for Neck Pain?

Before making the investment, you’re probably wondering, “Does physical therapy work for neck pain?” or “Is it really worth it?” Physical therapy for neck and shoulder pain: 

  • Strengthens your neck and shoulders
  • Increases mobility
  • Can reduce or even eliminate neck pain 

All of that provides an improved quality of life, which is absolutely worth it.

What Does Physical Therapy for Neck Pain Look Like?

There’s no “one size fits all” treatment when it comes to physical therapy. Neck physical therapy plans and sessions will vary from person to person depending on the:

  • Type of neck pain
  • Cause of pain
  • Patient’s physical abilities
  • Patient’s personal goals
  • And more

Typically, physical therapy for neck pain will help you improve:

  • Flexibility 
  • Strength
  • Posture
  • Mobility

Improving these areas will help to reduce and even eliminate your neck pain. In addition to guided stretching, strengthening, and mobility exercises, treatment for neck pain may also include:

  • Cold or heat application
  • Manual manipulation
  • Targeted deep tissue massage
  • Acupuncture
  • Electrical stimulation
  • Over-the-counter pain medication
  • Therapeutic injections

6 Common Physical Therapy Exercises for Neck Pain

When struggling with back, neck, or shoulder pain, it is vital that you consult with a physical therapist for an individual treatment plan before attempting physical therapy exercises on your own. The last thing you want to do is end up exacerbating an injury, causing additional damage and pain. However, some common physical therapy exercises for neck pain include:

  • Neck rotation
  • Chin tucks
  • Shoulder rolls
  • Shoulder shrugs
  • Dumbbell rows
  • Wall angels

In addition to neck stretching and strengthening exercises, physical therapists may recommend low-impact aerobic exercise. You may know this as “cardio” exercise. This can include:

  • Walking
  • Running
  • Elliptical machine
  • Bicycling/spinning/stationary bike
  • Rowing
  • Zumba

Why perform cardio exercises to treat a sore neck? Aerobic exercise can increase blood flow to the muscles in the neck. This can help to loosen the muscles and improve range of motion.

#1: Neck Rotation

This exercise is vital in helping to improve range of motion.

  1. Sit up straight, looking forward.
  2. Slowly turn your head to the left. Hold for 10-15 seconds.
  3. Return to the starting position, looking straight ahead.
  4. Slowly turn your head to the other side. Hold for 10-15 seconds.
  5. Return to the starting position and repeat.

#2: Chin Tucks

This is a simple exercise that can be repeated often.

  1. Sit up straight, looking forward.
  2. Lower your chin to your chest and hold for 15 to 30 seconds.
  3. Return to the starting position and repeat.

#3: Shoulder Rolls

Chances are you’ve done this exercise many times already. It’s a simple one that can be done at any time.

  1. Sit up straight and tuck in your chin.
  2. Roll your shoulders forward, up, back, and down in a circular motion.
  3. Repeat several times and then reverse and do them backward.

#4: Shoulder Shrugs

Shoulder shrugs are another simple exercise in which you don’t need any additional equipment.

  1. Sit up straight, looking forward.
  2. Slowly raise both shoulders up toward your ears. Hold for 5-10 seconds.
  3. Return to the starting position and repeat.

#5: Dumbbell Rows

Strengthening your muscles is just as important as stretching them. You’ll need a pair of dumbbells for this exercise. Start with light weights. If that’s too challenging, you can also begin with just bodyweight.

  1. Stand with your legs shoulder-width apart, knees slightly bent. Hold a dumbbell in each hand, shoulder-width apart, palms facing each other.
  2. Bend at the waist at a 45-degree angle.
  3. Take a deep breath in.
  4. As you exhale, lift the weights toward you, one dumbbell on each side of your chest. Aim to lift so that your upper arms are parallel to your shoulders, no higher.
  5. Lower the weights to the starting position in a slow and controlled manner as you inhale.
  6. Repeat.

#6: Wall Angels

Wall angels are a fantastic exercise to help you strengthen your posture muscles and improve spinal mobility.

  1. Sit tall with your back against a wall, and your legs extended straight in front of you. Your back, head, and shoulders will touch the wall.
  2. With your hands on your shoulders, raise your elbows out to the side, pressing your triceps against the wall.
  3. Rotate your arms from your elbows to your fingertips upward. Your hands will now be pressing against the wall, and your arms will look similar to a football goal post. 
  4. Slowly raise your arms above your head until your arms are fully extended. Your back, shoulders, head, and arms should continue to press against the wall as you do this.
  5. Lower your arms, returning to the “goal post” position with your triceps parallel to the floor and your fingers pointing toward the ceiling.
  6. Hold for 5-10 seconds and repeat.

How Long Is Physical Therapy for Neck Pain?

Physical therapy for neck pain will last as long as is necessary. It’s tough to put a specific time frame on recovery, as this will vary from patient to patient.  Not every patient will progress at the same rate as they work to build strength, improve flexibility, and increase range of motion.  Physical therapy provides individualized care and individualized treatment plans based on several factors, including:

  • The severity of the injury
  • Any physical weaknesses or deficits you may have
  • Your specific goals

Can Having Physical Therapy for Neck Pain Prevent Re-Injury?

It absolutely can! A physical therapist for neck pain can help you prevent re-injury by:

  • Working with you on strengthening your neck, shoulder, upper back, and core muscles
  • Teaching you how to effectively stretch the muscles in and around your neck 
  • Working with you on improving your posture

The Licensed Physical Therapists at PRO~PT Are Here for Your Neck Physical Therapy Needs

Remember when we mentioned how common neck pain is? That neck pain impacts 30-50% of adults each year? That means you likely have friends, family, and colleagues dealing with neck pain too. But just because neck pain is common doesn’t mean you need to struggle. Why not get help?   That’s where the licensed physical therapists at PRO~PT come in. There’s no reason to suffer through the pain. The physical therapists at PRO~PT are fully licensed and have helped rehabilitate countless patients suffering from neck pain. Let us show you how easy it is to start on the path to living pain-free. When you come in for your first visit, we’ll perform a complete evaluation of your posture and range of motion and create a treatment plan just for you. Our team is dedicated to providing unparalleled and innovative care to our patients, with the goal of helping you return to your best quality of life. If you’re suffering from neck pain, contact PRO~PT today to make an appointment.

Categories: Neck PainPhysical Therapy• September 21, 2021