Most adults will probably encounter neck and/or shoulder pain in their lifetimes. The usual treatment for neck pain consists of neck exercises: typically stretching, strengthening, and aerobic conditioning. Medication may or may not be required.
According to The Spine Institute in Santa Monica, patients with chronic neck pain often face a dilemma. If they have neck inflammation, soft tissue damage, disc issues, or joint and/or vertebrae problems, not moving their neck will cause supporting muscles to weaken and pain to increase. On the flip side, if they move or exercise their neck too much, they risk increasing the problem. One answer: slower, deliberate, flowing, controlled, smooth movements - Tai Chi! Makes sense! Especially since a recent study supplied additional evidence that this “ancient Chinese form of exercise” may benefit people with chronic neck pain.
Phillip Hughes, of Musculoskeletal Physiotherapy Australia, feels that one of the most common reasons for neck (and shoulder) pain not caused by trauma, is due to the “head-forward posture” many people adopt, particularly when working. My observation: lf you take the time to observe, you will notice that many people jut their chin/head forward (aka head-forward posture) even when eating, walking, sitting, etc. Ouch!
Other causes are often from activities (sports, jobs, etc.) that require holding your hands over your head for a long period. Hughes feels that classes with a strong focus on improving posture (head, neck, and shoulder) would be very beneficial in relieving neck (and shoulder) pain.
Hughes recommends the following simple exercise, called the “chin nod” which he says supports the neck and gives it stability by strengthening muscles close to (and in front of) the spine. By doing this exercise on a regular basis, you can build up your endurance and strength. For those who spend a length of time at a desk and/or computer, this is an extremely beneficial exercise.
Lie down with a soft pillow under your neck. Flatten the back of the neck against the pillow very gently, nodding your head forward as if to say yes.
Even though you may feel your back neck muscles slowly extend, stop before the muscles at the front “harden”.
Hold this position for 5 seconds before you return your head to the start position.
Repeat several times. When you feel comfortable and stable, you may build up to 10 repetitions while holding the position for 10 seconds instead of 5.
Research
In June 2016, The Journal of Pain published a report from an international “team of researchers” who discovered that Tai Chi can be as effective as neck exercises for relieving persistent or chronic neck pain. They compared group neck exercises, no treatment, and Tai Chi. Peter M. Wayne, Ph.D., a coauthor (Founder of Life Tai Chi Center and Harvard Medical School professor), proclaimed that Tai Chi was neither superior nor inferior to 12 weeks of neck exercises! However, the researchers concluded that Tai Chi was a “viable option” and alternative to conventional exercises, for those patients who wanted to correct posture-related neck issues, as well as enhance their quality of life.
According to Professor Michele Sterling, a researcher at the University of Queensland, neck pain can be a barrier to exercise. She and her colleagues conducted a 2020 systematic review which was published in the British Medical Journal of Sports Medicine, comparing the effectiveness of different physical exercises for chronic neck pain. According to Sterling, they found that “low-load motor control exercises” as well as Tai Chi, yoga, and pilates were “more effective than things such as stretching exercises.”
A systematic review appearing in the June 2022, Frontiers in Aging Neuroscience focused on the effects of Traditional Chinese Exercises in middle-aged and elderly patients with neck pain. The studies took place in China, the United States and Germany. The exercises evaluated were Tai Chi, Qigong, Yijinjing, Baduanjin, Liuzijue, and Five-Animal exercises. The results in aggregate showed positive evidence of pain relief, as well as clinical support for use as complementary therapies.In addition, Baduanjin (aka Eight Brocades) also showed positive evidence of flexion improvement in study subjects. Unfortunately, like many studies on alternative or complementary therapies, the sample size was considered too small!!
What else can you do besides exercise to relieve neck pain?
How about the right pillow for your neck when lying in bed? It’s important that you choose correctly to align the neck with the rest of the spine.
Back sleepers need a flatter pillow
Side sleepers need a higher pillow
The usual therapies: physical therapy, medication, heat or cold application, massage, etc.
Why Choose Tai Chi?
We know that poor posture causes pressure on sensitive nerve roots near the cervical vertebrae which can cause or increase neck pain. Tai Chi’s high and low stances and slow postures focus on correct form and posture to prevent or to ease chronic neck pain. Tai Chi also involves a greater degree of movement than other types of mind-body exercises. Unlike most aerobic exercises, there are no spine jarring nor hard impact movements.
Other ways Tai Chi helps chronic neck pain:
Spine alignment is improved through instruction and practice.
Controlled, deep breathing increases circulation which can help heal inflamed and/or irritated neck tissue.
Tai Chi is relaxing and decreases stress and anxiety, while it improves mood, sleep, and quality of life.
Blood pressure is usually lower in regular Tai Chi practitioners.
Energy, flexibility, balance, and stamina are increased.
Proprioception is improved while the risk of falling is decreased.
People who regularly practice Tai Chi are usually less reliant on pain medication.
Traditional Chinese Medicine (TCM) therapies:
Below are other TCM therapies which are considered “safe” for neck pain. Efficacy of these therapies listed below are beyond the scope of this blog.
Acupuncture, acupressure, cupping, tuina, moxibustion, Gua sha, Qigong, and Chinese manipulation.
Bottom line: take care of your neck, practice good alignment, and keep your neck warm especially during the winter season.
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