Alter Physio

1. Poor Posture

Prolonged desk work or screen time often leads to a forward head posture, where the head juts out in front of the shoulders. This position places excessive strain on the neck muscles, leading to stiffness and pain. Athletes, especially those engaged in activities requiring repetitive upper body movements, may also develop imbalanced postural patterns that affect the neck.

2. Shoulder Tension

Tightness in the shoulders can directly impact the neck. When shoulder muscles are tense or weak, they can create a pull on the neck muscles, causing pain and discomfort. This is common in individuals who spend long hours hunched over a computer or carry heavy loads during sports activities.

3. Limited Thoracic Spine Mobility

The thoracic spine (upper and mid-back) plays a crucial role in supporting neck movement. When the thoracic spine is stiff or misaligned, the neck compensates, leading to overuse of the neck muscles and resulting in pain. Desk workers and athletes alike may experience this due to prolonged sitting or improper movement patterns.

4. Stress and Tension

Emotional stress often manifests physically as tension in the neck and shoulders. This tension can lead to muscle stiffness and pain. Alter Physio recognizes the importance of addressing not just physical, but also mental factors when treating neck pain.

5. Imbalanced Muscle Use

Athletes, particularly those involved in contact sports or activities requiring one-sided movements (like tennis or golf), often develop imbalances in the muscles supporting the neck. These imbalances can lead to uneven strain on the neck, causing discomfort and pain over time.

1. Comprehensive Body Assessment

During your initial visit, we perform a thorough assessment of your posture, spinal alignment, shoulder mobility, and thoracic spine flexibility. By evaluating the entire body, we identify the contributing factors to your neck pain and tailor a treatment plan that addresses these issues holistically.

2. Manual Therapy and Postural Adjustments

Our manual therapy techniques focus on releasing tension in the neck and shoulder muscles, while also addressing misalignments in the thoracic spine. By improving spinal alignment and enhancing joint mobility, we help relieve pressure on the neck and promote better movement patterns.

3. Movement and Strength Training

To prevent the recurrence of neck pain, we incorporate movement-based therapy and exercises that strengthen the neck, shoulders, and upper back. For desk workers, we provide ergonomic advice and exercises that can be easily performed at the workplace to maintain a healthy posture. For athletes, we focus on balanced muscle use and techniques to reduce strain during sports activities.

4. Breathing and Stress Management

Because stress is a significant contributor to neck tension, we guide our patients in breathing exercises and relaxation techniques to help manage stress levels. This holistic approach not only alleviates physical tension but also supports overall well-being.

Correct Your Posture

When sitting at a desk, ensure your head is aligned over your shoulders, and avoid hunching forward. Adjust your chair and screen height to support a neutral posture.

Take Regular Breaks

Desk workers should stand up and move around every hour. Gentle neck and shoulder stretches can help relieve muscle tension caused by prolonged sitting.

Incorporate Shoulder and Back Exercises

Strengthening the muscles around the shoulders and upper back can reduce the strain on your neck. Simple exercises such as shoulder blade squeezes and thoracic spine rotations can improve mobility and support better posture.

Practice Deep Breathing

Stress management is crucial in addressing neck pain. Incorporate deep breathing exercises into your daily routine to promote relaxation and relieve tension in the neck and shoulders.

Be Mindful of Your Sleeping Position

Use a pillow that supports the natural curve of your neck, and avoid sleeping on your stomach, as this can strain the neck muscles.