Neck Pain Relief in Reno NV

Custom Therapeutic Exercise Plan

Following a series of adjustments to restore alignment to your body, we recommend specific exercises to support the healing of your muscles and ligaments. Muscle weakness or imbalances can cause the body to fall out of alignment. We look to correct and restore optimal function in your body through corrective adjustments and specific exercise protocols to support your body. Stretching and strengthening are key components to correcting your problems and setting you up for long-term success.

Our office prepares a customized plan for you through our Webexercise program which includes movement recommendations based on your functional assessment. We go over the findings and recommendations with you in the office and provide you with a plan at home so that you can avoid aggravating the problem and help you get closer to achieving your health goals.

1. Upper Trapezius Stretch:

• Start standing or sitting tall, and place one hand on your lower back, the other hand on the opposite side of your head.
• Pull your head toward your shoulder, looking straight ahead, until you feel a stretch in your neck.
• Hold for at least 30 seconds (or 5-8 deep, diaphragmatic breaths) and then repeat on the other side.

The Benefits This stretch hits your upper trapezius. Because of the arm tucked behind your back and your other hand pulling your head, you get a more targeted stretch

2. Sternocleidomastoid Stretch:

• Rotate your head as far to the left as possible.From there, tilt your head back reaching toward your shoulder.
• Tilt your head until you feel a gentle stretch in the long muscle on the side of the neck, your sternocleidomastoid muscle.
• Hold for up to 30 seconds, and repeat on each side.

The Benefits: Stretching the sternocleidomastoid (SCM) muscle helps relieve neck tightness because this particular muscle plays a role in nearly all neck movement. Plus, the SCM keeps your head balanced upright. This is important for maintaining good posture and preventing neck tightness.

3. Chin Tucks: Another result of poor posture is the weakening of deep neck muscles, which can also contribute to neck pain. When the head is consistently resting in a forward position, the muscles that hold the head up can become lengthened and weak. Chin tucks are an excellent, easy exercise to improve the strength of neck muscles and decrease neck pain.

• Sit tall and pretend that you have a string coming out from the top of your head that is pulling your spine upwards with your shoulders back and head up, facing forward. Now you’re ready to do some exercises and stretches.
• Place your finger on your chin and pull your head straight back as if you are trying to push your chin into your neck / to the back of your head.
• Repeat this motion ten times and perform three sets

Common Causes of Neck Pain

1. Subluxation: Chiropractors specialize in the detection and correction of subluxations. When a joint is misaligned, it puts extra stress and pressure into the muscles and ligaments. The stress into the soft tissues creates an irritation or process of inflammation that can result in pressure into the surrounding nerves. This series of findings is known as a subluxation complex. The vertebral subluxation complex causes dysfunction in the spine and can result in pressure on the nerves as they exit the spine. Specific Chiropractic adjustments correct subluxation by restoring movement to the body and decreasing the stress points in the surrounding soft tissues.

2. Degenerative Disc Disease: Degenerative Disc Disease (DDD) is an age and trauma related condition when discs break down. Obesity, smoking and work that is hard on the spine can all contribute to the onset of Degenerative Disc Disease. When the disc height reduces the space for the nerves to exit the spine gets smaller, this is known as spinal stenosis. Degenerative Disc Disease can not be reversed but can be slowed if caught soon enough. Our office utilizes x-ray imaging to assess the health and condition of your spine as well as the most specific adjustments possible to restore movement and function to your body.

3. Muscle Strain: When the body is not moving evenly and distributing weight the way it is designed muscles and ligaments can become strained. Muscle strains can be caused by sudden activity or over time with repetitive motion, poor posture or weak neck muscles. Many times, muscle strains are able to resolve on their own but you want to fix it early so that scar tissue does not build up.

4. Tech Neck: One of the most common conditions that we treat in our office is Tech Neck. This is caused by looking down at our devices or using poor posture at desks. Forward head posture and increased stress of the head weight will often cause dull, achy discomfort that intensifies with movement, or pain localized in the neck. The curve in the cervical spine is one of the most affected structural components to Tech Neck. When we lose the curve of our neck, we reduce structural stability as well decrease our neurological adaptive processing.

Tech neck can cause facet joint dysfunction which involves joints of the vertebrae that become inflamed and result in pain and altered movement. Cartilage inside the facet joint can break down and this is what is actually inflamed. Extension and standing for long periods of time can aggravate the facet joints as they are supporting the weight of the body.

5. Whiplash: Whiplash injuries are commonly caused by car accidents but can also occur during sporting events. The traumatic event of whiplash can cause a straightening of the cervical spine and if it is not addressed can lead to long term, chronic issues such as numbness, tingling or weakness. Following a whiplash injury, some people experience issues beyond just pain such as blurred vision, difficulty sleeping or even memory problems. It is important to have your body evaluated by a professional following any whiplash injury.

Frequently Asked Questions