Unfortunately, I don’t spend nearly as much time away from my desk as I’d prefer, whether at the office or at home, and as a consequence I know I’m not nearly as active as I used to be. It’s also a distinct possibility that despite my efforts, my sitting posture probably isn’t as good as it could be. As a result, I tend to suffer from a stiff neck which I often stretch to relieve tension. I never compress the spine by rolling my head back, but often stretch my neck to either side or use an exercise ball to arch my back and pull my head forward, stretching the spine and resulting in a relieving crack. When I try to massage my upper back around the neck, it’s pretty clear that I have a lot of tension (or “knots”). This probably means that my muscles are underdeveloped there in the first place, which is leading to the discomfort. I’ve gone so far as buying a Tempur-pedic pillow, which has honestly helped with sleeping posture, but it’s far from a final solution.
Pain relievers aside, anybody have suggestions to cope with this sort of neck pain? Any recommended exercises to help relieve it? I’m tired of my neck cracking so much … I know I’m just making it worse with each and every crack.
Go to a good physical therapist. She will be able to diagnose your weak areas and give you exercises to build up these areas. Do not go to a chiropractor. They are all quacks.
Exercise in general really helps me with neck tension. Going for a good walk or using the ellipticals at the gym, or bouncing on a mini-tramp* are all good for me. Also I take very hot showers and like to have a heating pad under my head and neck in bed before I go to sleep.
*On a mini-tramp, you can do jumping jacks or twisty jumps, or bounce while punching your arms and so on. I find it helps a lot.
That is weird. I have wanted to ask this question for a very long time and I made it a point to do it tonight yet you did.
The pain isn’t unbearable on a second by second basis but it is bad enough to cause some serious quality of life issues for me. I crack my upper back 10+ times a day and the pain is focused from my lower neck down between my shoulder blades and acute just under my left one. I have gotten several deep tissue massages in that body region and it worked for a few days but it always comes back. I also have a massage pad which is like the expensive massage chairs sans the chair and that works for a few days as well but I have to use it often. Combine that with two handheld massagers and I have bought a full suite of tools for upper back pain and yet none of them last very long.
I am a white collar keyboard jockey and I suppose that is what is causing it. I have literally fantasized about hanging myself because I figured the intense tension in my upper back would just be partially broken up rather than the more common outcome.
If you find a solution, let me be the first one on your mailing list.
I have some neck pain as a consequence of being rear ended several years back. I’ve found that a good massage therapist can help free everything up during especially bad times. One visit is usually enough to return me to my normal condition for at least a couple of months. Emphasis on the “good” however - the people at Massage Envy probably won’t do you any good.
I often had similar problems as a result of reading too much, beit on the computer or in a book. In all cases, it was a result of craning the neck forwards for extended periods of time. The doctor recommended that I strengthen my abdominal muscles. I also got a job where I do a lot more standing and moving around, and my back problems have almost entirely disappeared.
But really, you seem to know the problem. Stop spending so much time at the computer. Pick up guitar or some other hobby that doesn’t require staring at a single place for extended periods of time. Hit the gym. Take frequent breaks from your computer work. Do stretches before going to bed and when you wake up.
