Neck pain is the second most common musculoskeletal disorder right behind low back pain. Neck pain tends to affect more females than males and peaks during middle age, specifically people 45-54 years old.
Risk factors for neck pain fall into two categories: psychological and biological. Most of us think of the biological or physical conditions as the main cause of neck pain. However, research has shown a stronger psychological correlation with neck pain. As someone who has dealt with my fair share of neck pain, as well as treated hundreds of clients with neck pain, I can tell you these all ring true!
Psychological risk factors include stress, anxiety, and depression; cognitive variables such as attitude, belief systems about your body and pain, and fear-avoidance behavior as well as catastrophizing; sleep issues contributed to increased risk of neck pain as well as lack of social support. There’s a huge correlation between your work and neck pain. Workload, time on a computer, awkward positions for long periods of time, even effort-reward imbalance and coworker support plays a huge role in your risk of developing neck pain.
Biological risk factors still do play a role in neck pain, of course. Some of these risk factors include cervical spondylosis, fibromyalgia, radiculopathy (“pins and needles”, numbness, weakness, etc.) when nerves are impinged, and whiplash after trauma.
Recommendations:
Sleep. Make sleep hygiene including quality and quantity a top priority. If you have insomnia or other sleep troubles, seek help (and maybe I'll do a blog on sleep hygiene too!).
Stress and mood disorders. Find ways to manage your stress. Meditation, yoga, boxing, talking to a friend are all great places to start! If you have anxiety and/or depression, seek help from a mental healthcare professional(s).
Social support. A study published in Psychiatry Research Journal in 2020 examined the impact of perceived social support on sleep quality and depression. Grey, et. al. concluded social support was inversely related to “depression, anxiety, irritability, sleep quality and loneliness during quarantine”. Social support can include family and friends who are available, you trust, can discuss difficulties in your life and provide emotional support. Do you have social support? If not, that’s okay! Think about ways to connect with your community, neighbors, coworkers, etc. Join a gym, spiritual community, invite a neighbor over for dinner. People want to connect with you as much as you need to connect with them.
Workplace satisfaction, hours, and posture. If you’re suffering from chronic, debilitating neck pain its time to reassess your workplace environment. If you’re working 60+ hours per week, are you able to cut back? Or is this just a season of hard work that will not be forever? Increased time on the computer especially with eye strain is associated with increased risk of neck pain. Do you absolutely hate your job? Maybe time for a change. Are you slouched on your couch for 8 hours per day? Time to invest in a sit to standing desk solution that’s more ergonomic. The best position is the next position.
Get an evaluation by a Doctor of Physical Therapy. Whether you have limited range of motion, whiplash from a car accident, sports injury or fall, headaches, or radiating pain into your arms, PTs have evidence based treatment solutions based on your individual presentation and goals. For example, if you have chronic neck pain a multimodal approach is best: cervical or thoracic manipulation or mobilization, therapeutic exercises aimed at the cervical and scapulothoracic regions, and providing education as well as strategies to minimize pain and maximize your function.
Whether you just woke up with it or you’ve been battling neck pain for years, you don’t have to live with it. Depending on your individual circumstances, we can work together to get your pain under control and get you back to your full potential. If you need me, I'm here.
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