Physio management of neck strain
The physiotherapist assesses your neck and surrounding structures as well as performs tests and other investigations to confirm diagnosis of a neck strain.
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The physiotherapist assists you to return to your functional activities early and prevent or minimise reoccurrence of the condition.
Management is individual-based and includes
• Education on posture – sitting, standing, sleeping etc
• Activity modification advice
• Exercises to improve flexibility, strength
Education on posture
You need to modify your posture when you sit, stand or lift objects from the floor. Neck strain may develop as a result of poor posture that you adopt when performing activities during the day.
Inappropriate posture places unnecessary stress on your back bone causing your muscle to overstretch or become tired quickly.
The rope-like cords in your neck region, which attaches the muscles to the bones, become overstretched and this places your neck in a position to be injured easily.
The rope-like cords assist your muscles to execute a specified level of movement for that muscle during an activity. When these cords are overstretched abruptly, it may cause tears to occur in them resulting in injury.
Lifting an object from the floor also requires you to bend both knees to pick the object up, instead of usually straightening both knees. The former technique takes off the stress off your backbone minimising injury to your back and neck.
Adopting a bad posture may eventually lead you to have a neck strain hence you need to be cautious of it whilst performing your daily activities.
Other recommendations include;
• Ensure that you do not slouch when sitting and always stand tall.
• Whether at work or home, make sure that your workstation is set up in a way which is suitable to your height - to help you sit properly.
Ensure that your chair is appropriate for your height, make the necessary adjustments and allow your back and arms to take rest as you sit and work.
Make use of neck rolls and chairs with back and head support that can assist you to maintain a correct posture.
When you move your head forwards or bend your neck constantly you place a lot of strain on the neck, hence the need to adjust your workstation.
• It’s better to get up and stretch at least every two hours if your predominant position is sitting. Use a few minutes to walk briefly and then get back into the sitting position.
When you need something at work, do not allow someone to get it for you, get up and fetch it yourself and use those few minutes to stretch your back and neck.
• Sleeping on your stomach may overextend and place a lot of strain on your neck and backbones; you may sleep on your side or on your back instead.
It’s not advisable to use more than one pillow.
The pillow you are required to use should be small or lightly stuffed and this will provide the needed neck support while you sleep.• Ensure that you exercise regularly to improve the state of your muscles and posture.
Neck stretches
The condition may cause stiffness in your neck and performing flexibility and stretching exercises helps to alleviate this discomfort.
The exercises also assist in conserving or protecting the available range of movement in the neck as well as improving the movements. The stretches should be performed daily, as often as you can tolerate each day.
Neck strengthening exercises
Strengthening exercises ensures that your muscles are well conditioned for you to maintain a good posture during your daily activities.
Posture plays a vital role in minimising neck strain, hence when the muscles of your neck, back and stomach are strengthened your posture also improves.
These exercises eventually will reduce the risk or recurrence of the condition and also lessen the pain in your neck.
Your physiotherapist will design an exercise programme specific to the severity of your condition and to your therapy goals.
This is necessary to prevent injury and to prevent soreness in your neck and back muscles.
The writer is a Senior Physiotherapist at the 37 Military Hospital
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