Exercise as a treatment for neck pain

General information about neck pain

Neck pain is one of the leading causes of disability worldwide. The incidence of neck pain is reported to be 48.5% and looks set to increase in the future. The prognosis for neck problems is mainly in favor of the problems getting better. In contrast, the incidence of a new episode of neck pain is reported to be high, which contributes to a high social and economic burden. Despite the fact that neck pain has been extensively researched, we lack effective methods to reduce the proportion who get neck pain.

What is neck pain?

Neck pain is pain in the neck region, i.e. the upper part of the back, upwards towards the head and outwards towards the shoulders. A distinction is often made between uncomplicated/unspecific neck pain, whiplash and radiating neck pain. Most fall into the former category.

What are typical risk factors for the development of neck pain?

Psychological risk factors, including long-term stress, lack of social support, anxiety, depression, job dissatisfaction, family conflicts and money problems can be common causes of neck pain. In relation to biological risk factors, neck pain can occur as a result of certain diseases, such as neuromuscular diseases or autoimmune diseases. The latter does not occur to the same degree as the presence of psychological risk factors, but can often occur in combination with psychological risk factors.

Can exercise help with neck pain?

The short answer is yes. Exercise is the closest thing to a miracle drug. Exercise brings healthy health benefits such as improved brain health, helps manage weight, reduces the risk of disease, strengthens bones and muscles and improves the ability to do everyday activities. More important for people with neck problems is that exercise has the magical property of reducing pain perception, i.e. the individual perception of pain. In addition, it has a positive effect on mental health, in the form of improved mood, reduction in stress and depression, which is often seen in connection with neck pain.

Exercise is an important tool in the treatment of pain, especially with an increasing focus on reducing the incidence of opioid addiction. In healthy individuals, exercise increases the threshold for experiencing pain. Exercise promotes analgesia/pain relief in people with neck pain, back pain, osteoarthritis and muscle pain.

However, exercise can also lead to increased pain levels, especially acutely and over a few weeks. Often this can be a barrier to starting exercise for people with long-term pain problems. On average, the increase in pain seems to go away after a couple of weeks and you adapt to the exercises/activities you do regularly. Finding a suitable level for the individual and gradually increasing tolerance is important in order not to reinforce the barriers to exercise. Exercise is something that should provide joy in life, stress management, better sleep and other health benefits. Here are some simple tips:

If you are unsure, contact an expert

It can be difficult to find useful information in today's society. A tip for getting started with exercise is to contact a physiotherapist or personal trainer who adapts the exercise to your level, wishes and needs.

Find activities that are meaningful to you

Exercising can be a little pleasurable for many. The important thing to remember is that it doesn't necessarily take a lot to experience many of the benefits listed in this article. Meaningful activities release endorphins in the brain, which can produce a euphoria.

Prioritise sleep

Sleep is important for a number of functions in the body. Lack of sleep is experienced by the body as a stressor and will thus also affect pain levels negatively. Poor sleep leads to reduced ability to concentrate, reduced attention, bad mood and lack of energy to take active steps to improve everyday life.

Summary

This article has mentioned some common causes of pain, mapped some common risk factors and addressed the role of exercise in pain management. Do you want to exercise but struggle with neck pain? Then we recommend getting a personal trainer.