Neck Pain and Strength Training:

A recent article reported in Science Daily looked at the effects of specific strength training for the neck, in regards to reducing pain. Neck pain has been increasing steadily in the last two decades, making it second only to back pain as far as muscular problems.

Women are more likely than men to suffer from persistent neck pain. The seated workplace setting is getting some of the blame. Time spent in front of the computer can put pressure on the neck and back, as you lean forward to do your work.

The study was done in Denmark and looked at assembly line and office workers. 79% of these used a keyboard for more than 75% of their work. The exercisers were put into two groups - one that did specific strengthening for the neck and shoulders and a group that did general fitness workouts.

The group that did specific neck work saw significantly greater results, but the other group did see some reduction in pain, although to a lesser degree. The researchers noted that even a temporary reduction in pain is beneficial and the increased fitness levels from general exercise would have overall health benefits.

This would seem to back up my assertion of the importance of posture in preventing pain and injury. When sitting at a desk for long periods of time it's near impossible to sit up straight the entire time, especially when leaning forward to work on a computer (as I am doing right now as I write this).

When you lean forward for long periods of time, whether sitting or standing, you put extra stress on the joints of your neck and back. If this is part of your work requirements than you should understand this and try to make your work space as ergonomically efficient as possible. You may need some type of lumbar support or roll for your low back.

You also have to realize that maintenance work for your body is a must! This would include basic strengthening exercises, as well as posture and mobility training to balance out your body. Our bodies are pretty amazing, but they aren't maintenance free.

Chiropractic care and/or massage therapy can certainly help, but you need to do some movement on your own for optimal joint health. For the neck, simple movements such as joint mobility can help reduce tension in your muscles and move fluids in your joints and muscles, keeping them from getting too stiff.

I'm finishing up my DVD on joint mobility movements and will have several movements to help stretch and strengthen your neck.