Most Common Cause of Neck Pain and How To Fix It!

If you’ve been battling with neck pain for weeks or months (or even years!) you may be thinking your neck pain is something you just have to “live with”. 

If you’re reading this blog then maybe, just maybe, you’re still hopeful there is something you can FINALLY do about it.

And you’re right! 

Even in the worst cases of neck pain there is almost always something that can be done about it. 
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In fact, there is a simple solution that you can start working on right now. 

And if you don’t have neck pain, even better!  This one simple thing can help you AVOID neck pain.
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So, keep reading!   

WHAT IS THE MOST COMMON CAUSE OF NECK PAIN?
In our clinic, the most common issue we see that causes neck pain is poor posture.  Of course, things like car accidents or falls do happen, but these are not the most common causes of neck pain.

Most people with neck pain have not had any trauma or accidents, their neck pain just comes on gradually and gets worse over time.

Why?

More often than not, it's because of poor posture!

Most people sit or stand in a slouched posture at home, in the car, at their computer, and at work.   In fact, most of our daily activities promote a forward head and rounded shoulder position looking down too often for too long…every single day. 

Phones or tablets, reading a book, knitting or sewing, cooking, doing dishes, gardening, etc.

This is modern life, and no one is immune!  Not you and not me!

Unfortunately, these postures and positions put your muscles, tendons, joints and discs in your neck under a constant repetitive strain that eventually leads to neck pain.  

The bad news is…

If left untreated the damage to your neck gets worse over time and can cause degenerative discs, arthritic joints, and nerve damage. 

The good news is…

If you already have neck pain, you can improve or even fix your neck pain by improving your posture and implementing a few simple strategies to counter or "undo" the constant strain caused by the stresses of modern life and the poor posture that comes with it.   
   
And if you DON’T have neck pain, you can improve your posture and incorporate the same simple strategies into your life and PREVENT neck pain from ever developing.    

HOW TO IMPROVE YOUR POSTURE

Step 1 – Awareness
Simply paying more attention to your posture and how you position yourself for various activities in your day is a HUGE first step in improving your posture.  The more you’re aware of being in a slouched or hunched forward position the more you will find yourself correcting your posture throughout the day. 

It can help to put reminders around your home, at work and in your car to remind you to “check your posture”.   Sticky notes work great!  Alternatively, you could use your smartphone to set regular reminders to check your posture frequently throughout the day.

Step 2 – Practice
The best way to get better at any new activity is practice and working on better posture is no different than any other exercise.  The more you practice, the stronger you get.  The stronger you get, the easier it is.  

Start by looking at your front and side profile in the mirror. 

• If your shoulders are rounded forward…pull them back.
• If your head or chin is jetting forward…pull your head back over your shoulders and draw your chin in.
• If one shoulder is raised up…push your shoulder blades down and back.
• If your lower back is rounded forward or arched backward…try to find a neutral spine somewhere in the middle.

Once you’ve worked to correct each area of your posture, hold this new position for as long as you can.  If your muscles fatigue, take a short break and then repeat this process a few times every day.    

Step 3 – Avoid Prolonged Positions
Staying in any one position for too long can cause muscle tension and fatigue, which leads to poor posture.  It’s best to avoid prolonged sitting, standing, reading, phone or computer use, gardening, or any other activity that compromises your posture. 

A simple strategy to avoid being in any position for too long is to follow The 30/30 Rule.  For every 30 minutes you are in a position, get up to stretch and reverse that position for at least 30 seconds.  Then go back to what you were doing. 

Keep in mind everyone’s tolerance for certain activities will be different.  Maybe you need a 15/15 Rule or a 60/60 Rule and that’s okay.  The point is to give yourself a break.  Just find what works for you and your body and do that. 

Check your posture right now!

Are you suddenly sitting up a little taller right now?

Keep working at improving your posture and you might be surprised at how much it can make a difference in your neck pain. 
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If you would like more help to solve your neck pain even faster look below for more ways we can help.    

OTHER NATURAL WAYS TO EASE NECK PAIN
If despite your best efforts your neck pain doesn’t resolve within a couple weeks, it may be time to give us a call for some professional help. 

We understand that everyone is at a different place when it comes to deciding about something like physical therapy, so we have a few options to choose from below.

If you know you're ready to get help from a physical therapy specialist, just give us a call at 503-744-0046 to schedule or click the link below to fill out a short form and we’ll call you to arrange a time for your Initial Evaluation & Treatment Session.

Click Here To Arrange To See A Physical Therapy Specialist

If you’re still a little unsure if physical therapy is the right solution for your neck pain problem, you might want to start with a FREE In-Person Discovery Visit.  This gives you the opportunity to ask any questions you might have and discover:

• What’s wrong
• What your options are to fix the problem
• How long it might take
• What the cost will be
• How you can speed up the process by doing things at home.

If you would like to take advantage of one of our FREE Discovery Visits, simply click the link below to complete a quick and easy form and we’ll be in touch to arrange a time for your consultation.

Click Here To Arrange Your FREE Discovery Visit

There is no obligation!  After your consultation if you decide you want to work with us, great!  We can't wait to see your transformation unfold!  If not, we will try to guide you to the right person to help you. 


More Information To Help Stop Your Shoulder or Neck Pain
If you want to get even more neck and shoulder pain advice right now, then download our free e-book entitled:
“7 Natural Ways To STOP Shoulder & Neck Pain…Without Pain Pills, Injections or Surgery!
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This e-book is packed with powerful, but simple strategies to help you start your journey toward living without neck and shoulder pain.

Yes! I Want The Free E-BOOK

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​You can also check out more of our blogs for even more health tips by clicking the link below.
Click Here For More Neck & Shoulder Pain Tips