Are you currently suffering from neck pain? Well, then you’re not alone! Research shows that 10-20% of people have neck pain at any point in time and up to 70% of people will have neck pain in their lifetime. That means 7 out of 10 people either have had, or will have neck pain in their life. That’s a lot of people! This pain felt in your neck could be caused by a wide variety of factors and could even include symptoms such as headaches, shoulder/arm pain, and occasionally numbness and tingling into your hand. Scheduling an appointment with a physical therapist can help to determine the cause of your pain, while also aiding you in getting back to the activities that you love, but are unable to do as a result of these nagging neck ailments!

Seeking out a physical therapist (P.T.) early on can help you avoid costly and time consuming things such as an MRI, x-ray, injections, and opioid painkiller prescriptions. Most of the time a physical exam and interview can rule out any serious health issues, while also helping to determine a treatment plan that is right for you.

At this point in time you may be wondering, what might a physical therapist do for my pain? First, we can help you adapt your day-to-day movements and activities to make sure that you are able to stay active, and use your neck without constantly re-aggravating your pain. On top of adjusting your patterns of movement within your daily routine, there are a variety of hands-on treatments P.T.’s can do that will target your muscles and joints to help relieve your symptoms. As certified movement experts we will then guide you through exercises to do in the clinic and at home, which will help your neck to move better, while at the same time strengthening the muscles of your neck/upper back as a measure to prevent your symptoms from returning in the future.

We’ve linked a few exercise videos below that may be helpful if you are having neck pain today. Although these videos may be a start, nothing can truly substitute for an expert examination provided by a physical therapist. We will spend the time to understand your physical pain, as well as who you are as an individual, allowing for us to create a personalized treatment plan that will help you feel good again! It’s a common misconception, but many insurance plans do not require a doctor’s referral to schedule and begin a series of treatments with a physical therapist. If you have any questions about your insurance plan, don’t hesitate to call one of our offices and speak with our knowledgeable front desk staff.

Seated Chin Tuck: Tuck your chin underneath you while you elongate your spine. Hold this position for 5-10 seconds, relax, and repeat 10-15 times.

Upper Trapezius Stretch: Bring your ear to your shoulder keeping your nose pointing straight forward. Use your hand to gently add pressure and create more of a stretch. Hold for 10-15 seconds and repeat on the opposite side.

Levator Scapulae Stretch:Bring your ear toward your shoulder and turn your nose down towards your armpit. Use your hand to gently add pressure and create more of a stretch. Hold for 10-15 seconds and repeat on the opposite side.

Standing Rows with Resistance Band:  Start by standing far enough away from the wall that you have some tension on the band. Pull back on the band, keeping your elbows by your side and squeeze your shoulder blades together. Hold for a second and return back to starting position. Repeat 2 rounds of 15 repetitions.