What causes neck and upper back pain?
The cervical spine is the very top part of your spine, between your shoulders and your head. Normally, your cervical spine should have a slight arch backwards (similar to your lower back).
Cervical Postural Syndrome is characterised by poor posture of the shoulders, middle back and neck which causes back pain and tight muscles.
Typically there is a larger than normal curve forwards in the upper back, meaning the shoulders sit forwards, and the chin protrudes.
Maintaining this type of incorrect posture throughout the day causes changes in your muscles, with the following becoming tight and sore:
- Sub-occipital (base of the skull) and scapular (top of the shoulder blades) muscles
- Pectoral (front of the chest) muscles
- Deep neck exors (deep in the front of your neck)
- Rhomboids (under your shoulder blades)
Leaving Cervical Postural Syndrome untreated may lead to a variety of painful problems:
- Osteoarthritis of the neck joints
- Temporo-mandibular joint problems (jaw problems)
- Headaches
- Shoulder impingement and rotator cuff problems
Cervical postural syndrome treatment
Physiotherapy treatment can be used to loosen your neck joints, and release the excessive tension in your neck and shoulder muscles. Any biomechanical abnormalities present on your assessment can also be addressed with a variety of different treatment techniques.
You will be given a number of stretches and strengthening exercises by your treating physiotherapist, which will be progressed as your muscle function improves.
Heat application
A heat pack placed over your neck and shoulders will keep the muscles relaxed, and release the spasm provoked by sustained positions. It will also provide pain relief when your
neck muscles become tense during the day.
Posture management
As most people spend much of their time sitting at work, addressing your workstation set-up is a crucial part of your management.
The first step is to adjust your workstation to encourage good posture. This will not only help your neck but it will also prevent many other back and arm problems that are common in of fice workers.
Here are a few tips to remember:
- Sit your bottom in the very back of the chair
- Use a lumbar support
- Your elbows should be at right angles
- Raise your seat a little higher to ensure you don’t have to shrug your shoulders to place your hands on your keyboard
- Your computer screen should be at eye level
If this is not easily achieved, you will need a professional ergonomic assessment. Ask your physiotherapist about this.
Lumbar roll
The posture of your cervical spine in sitting is largely a result of the posture of your lumbar spine (the lower part of your back). Hence, using a lumbar roll when you can will significantly improve your upper back and neck posture.
Correct supportive pillow
Unfortunately all the good work that you achieve with your physiotherapist and your physiotherapy homework can be undone at night time. No matter what good results you achieve, eight hours of sleep in poor posture will continue to hinder your progress.
Your pillow should provide your neck with adequate support whilst maintaining a straight spine.
Ask your physiotherapist for help choosing a correct pillow for your body type to ensure you maintain good posture even while sleeping