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Preventing Neck Pain

Posture! We have heard that word a million times in our lives. What does it mean and what are the implications for our spine in terms of prevention?

It is important to understand the biomechanics of the internal joint structures, particularly the disc, in order to prevent or effectively treat the spine, or for the sake of this article, the neck.

Since the discs connect the vertebral bodies, allow for flexibility of the spinal joints and absorb shock for weight bearing activities, there is a unique two-part system that is important to understand for pain prevention. The outer portion, called the Annulus, is designed in layers like an onion with fibers running in diagonal patterns for strength and mobility. The inner portion, or Nucleus Pulposis, is like a thick cartilage gel allowing for greater flexibility in movement. The nucleus moves in the opposite direction from which pressure is applied. For example, on bending forward, the nucleus moves towards the back.

During the average day, we bend our necks forward, or position in a forward posture, hundreds or even thousands of times. In order to allow the ligaments to shorten or rest in between bending, we need to reposition our necks into a neutral posture. Since the nucleus moves in the opposite direction of our bending motion, for every 1-2 hours of bending we also need to stretch the neck in the opposite direction to re-position the nucleus into the middle of the disc. This prevents a buildup of nuclear fluid in the back of the disc which causes tightness when bending backward and prevents prolonged overstretching of the posterior ligaments that can cause weakening of these ligaments.

Preventatively, we know to floss our teeth to prevent cavities. Similarly, we need to stretch our necks in the opposite direction from that of prolonged activity or postures every 1-2 hours in order to keep our neck joints and muscles from developing fatigue and weakened joint structures.

For most of us that bend forward or strain our necks to look at a computer screen or paperwork, this prevention stretching would include bending our necks backward 5-10 repetitions every 1-2 hours while performing these forward bending postures. This will help to relax our shoulders and re-position the disc material into a neutral position. If you have specific questions regarding the best preventative exercises for your situation, consult your local McKenzie trained physical therapist.