Pain in the neck? The Cervical Spine

We have talked about how to properly position, stabilize, and mobilize your low back or lumbar spine. Now it is time to dive into the neck. With the amount of time spent on devices these days, this has become a very important topic. Computers, phones, and tablets can be major culprits to neck pain.

I have noticed a pattern with neck pain and women. It tends to be related to chest size, purses, stress, and type of supportive wear/design. In my experience, more men have low back pain as women have neck pain. This post is going to go into ways to improve neck pain with proper positioning and wear mechanics.

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To give you an idea of what we are talking about and working with, here’s a quick review of the Cervical spine. The cervical spine, your neck, is the first portion of your spinal column. It starts just below the base of your skull and ends roughly just below where your neck meets your shoulders.

There are 7 cervical vertebra (C1-C7), just like in the lumbar spine each has their own disc except for C1-C2, the first two vertebra at the top. The cervical spine is uniquely shaped to protect the spinal cord that descends from the base of your skull to your first lumbar segment. The spinal nerves also begin in the cervical spine. The cervical spine has to support the weight of your head which is 10 to 11 pounds! It also allows you to turn your head from side to side, nodding, looking up and down, and bringing your ear to your shoulder.

The first cervical segment, C1-C2, is where the base of your brain becomes part of your spinal column. Very important segment. This is the segment they check following a whiplash injury due to the location and severity of consequences from injury. This joint is responsible for spinal rotation, flexion (bending forward), and extension (bending backward). They allow a great deal of motion, but they also support your head and protect your spinal cord. Okay now you have an idea of what the cervical spine involves.

Many of us are guilty of looking down at our phones while walking, eating, and going to the bathroom, as well as, using our tablets while sitting on the couch or at the table. The computer is a culprit as well if not set up properly. All of these activities involve looking down which puts stress on our neck. Also, when we are in this posture for long periods of time, our joints get stiff and can “lock”. Naturally our eyes will find the horizon. If your neck is stuck forward your eyes and head will have to make a movement up in order for you to see what’s in front of you. This causes even more problems!

For starters, STOP looking down at your phone, computer, or tablet! This is also true when reading from a book, the downward position is what we are trying to get away from. Elevating your device to eye level or close to it, takes a significant amount of pressure and weight off your cervical spine. Try not to lay on your stomach and read either. This puts the same about of stress on the joints and ligaments of your cervical spine just in the opposite direction.

This is for the ladies, stop and think what is in your purse and how necessary it is to have it with you. Purses shouldn’t be Marry Poppins ready! Try to make your purse as light as you functionally can and try not to wear it on the same shoulder all the time. This puts extra stress on both sides of your neck. Try a backpack purse or a crossover.

Also, make sure you are getting the proper support you need for your chest size. Every bra is different and it needs to be comfortable. I have found that the cross back bras put too much pressure on my shoulders and cause me neck discomfort. Think about your strap sizes as well. Your bra should not be cutting into your shoulders or leaving indentions.

Your pillow can also be a culprit for neck pain. Finding the right pillow can be hard. No matter why type of sleeper you are, your neck position should stay relatively the same. You don’t want a pillow that is TOO fluffy and pushes your neck forward (back or stomach sleepers) or too far to the side (side sleepers). You also don’t want a pillow that is TOO flat and doesn’t support your neck when on your side. The picture below gives you an idea of how the support of your pillow can have an affect on your cervical spine. The pillow is there to support your head and neck, in order to take the pressure off your spine and allow it to replenish and rest while you sleep.

I hope some of these tips will help decrease your neck pain. Next post – mobility and strengthening exercises to support your refined posture with the above activities. Have a great Monday!

Disclaimer: I am in no way diagnosing anyone, if you have persistent pain you need to call your local physical therapist and schedule an appointment.