Self-Treatment Strategies for Neck Pain and Referred Shoulder Pain

Neck and shoulder pain can be debilitating, affecting daily activities and overall daily function. While seeking professional help can be beneficial in many cases, self-treatment strategies can complement professional care and expedite recovery. In this blog post, we'll discuss effective self-treatment practices supported by research and clinical experience, focusing on movement exercises, modalities, and self-care techniques.

Importance of Movement:

Maintaining or restoring movement in the neck and shoulder area is crucial for pain relief and recovery, yet it can be challenging, especially during acute phases where you just don't want to move due to the symptoms. Research suggests that controlled, specific movements can alleviate pain and improve function. Our number one prescribed movement is cervical retraction (commonly referred to as chin tucks or the double chin move), which targets different areas of the neck depending on our goal.

Cervical Retraction Exercise:

Cervical retraction, performed initially in a supine (lying on your back) position, involves gently tucking the chin while keeping the head flat on the surface. Often times we recommend doing this with your head on a thin pillow. This motion engages mid-range extension in the lower cervical spine and terminal (end range) flexion in the upper cervical spine, crucial for addressing different areas of pain depending on patient presentation.

Progressing Of Forces:

As patients become comfortable with supine retractions, progression to sitting or standing positions is beneficial and can speed up recovery when used appropriately. Adding overpressure or extra pressure with the hands we can improve the stretch and promote further improvement. Eventually, incorporating retraction-extension (chin in, tip head back) movement and introducing rotation diversifies the therapeutic effect, targeting various muscle groups and enhancing flexibility.

Modalities for Acute Cases:

Sometimes the neck gets so flared-up you don't want to move at all. In these acute cases, additional modalities such as Class IV laser and dry needling can provide relief and help improve movement. Class IV laser therapy may stimulate tissue repair and reduce inflammation, while dry needling ma target trigger points and improve muscle function.

Self-Treatment Options:

Beyond exercises and modalities, several self-treatment options can alleviate neck and shoulder pain. These include:

1. Heat and Cold Therapy: Alternating between heat and cold packs may reduce inflammation and promote blood flow, aiding in short term pain relief.

2. Self-Massage: Gentle self-massage with foam rollers or massage balls can alleviate muscle tension and improve flexibility.

3. Posture Correction: Being mindful of posture and incorporating ergonomic adjustments in daily activities can prevent exacerbation of symptoms.

4. Stretching and Strengthening Exercises: Incorporating neck and shoulder stretches and strengthening exercises into daily routines can improve mobility and stability.

5. Stress Management: Practicing relaxation techniques such as deep breathing, meditation, or yoga can reduce tension and promote overall well-being.
   

Office-Based Support:

In-office interventions such as the modalities above, manipulation, and soft tissue work, including myofascial release and trigger point therapy, can complement self-treatment efforts and accelerate recovery. By addressing underlying muscular issues, decreased joint mobility, and promoting tissue healing, these interventions enhance the effectiveness of self-care practices. Everyone who steps foot in our office exits with targeted self-care strategies unique to their case. For the neck and shoulder, beginning with cervical retraction movements is utilized in approximately 75% of cases. It is difficult to assess where in the progression you should start, so we recommend supine, or lying on your back, to begin in most cases and progress to tolerance in order above.

Effective self-treatment strategies play a major role in managing neck and shoulder pain, whether you seek help from our office or not. Incorporating movement exercises, modalities for acute cases, and various self-care techniques can empower individuals to take control of their pain management and facilitate a faster recovery. Remember, consistency and patience are key, and consulting with a qualified healthcare professional for personalized guidance is essential.