Maureen O’Keefe | February 7, 2022
Physical Therapy for neck pain and headaches in Grand Rapids
We specialize in providing physical therapy for neck pain and headaches and TM joint disorders. Our methods are a combination of manual therapy (very specific myofascial massage, trigger point release and joint mobilization) and exercises that correct muscle imbalances and restore posture, alleviate neck pain, improve neck range of motion and resolve headaches. Here we will detail 3 common posture and lifestyle habits that you may be doing that contribute to your neck pain and headaches.
3 Things We Do That Cause Neck Pain & Headaches…(And What You Can Do To Ease Your Neck Pain!)
Lets play a fun quiz that might help you live with less neck pain… (And if you answer ‘yes’ to any of these questions… read on!)
When you sleep at night, do you find yourself sleeping on your stomach? Or with more than one pillow in a twisted position?
When you’re relaxing at home, do you find yourself looking up at the TV screen because it’s hung up high on the wall?
When you’re using your computer or phone, do you consistently look down?
When you’re out and about do you carry your bag on one shoulder? Or hold your heavy brief case in one hand?
Chances are, you’ve answered ‘yes’ to at least one of these questions.
Possibly I’m not fully correct here with your lifestyle & habits, maybe your purse isn’t heavy or maybe you sleep with just one pillow, but the reason why I ask these questions is that over the years of treating, most patients who have neck pain have been consistently doing at least one of these things. And postures and habits such as these can contribute to neck pain. Connect with us here or call (616) 516-4334.
So let’s take a look 3 of the most common everyday mistakes I’ve found my patients doing that cause their neck pain and headaches…
- Watching TV in poor posture: slouching on the couch. Or consistently looking up at the TV. Are you watching the way I see most of my friends and family watch it… With the TV hung above the fireplace high on the wall, kicked back with your feet up (and neck!), while watching? Even though you might think it’s comfortable and relaxing, truth is, there could be a problem waiting for you! If you’re watching TV like this it can be strenuous for your neck and head. A lot of people make the same mistake, they don’t realize that the position they have it in, can actually affect their body and health. Anyway, how to fix it? A quick google search for TV stands and you will see that they are much lower to the ground than if you hang your TV above a fireplace. A proper TV stand will have you sitting on the couch and your TV is at eye level. Watch TV so your head isn’t looking upwards, or reaching out, and this should help you avoid headaches, eye trouble and muscle tension.
- Carrying a heavy purse or bag on one shoulder: Moms, this one is for you! We’re right there with you. We know you leave your home ready for anything that will come your way! Water bottle, notebooks, book to read while waiting for your child in the orthodontist’s chair, hand sanitizer, extra masks, make up, comb, toys to entertain the littles, wallet, the list goes on and on! Did you know that carrying a large bag on one shoulder skews your posture and can cause headaches and neck and shoulder aches and pains? Since all of the weight of the bag is on one shoulder, or on one side of the body, it can throw your muscles and posture off balance; sometimes you can even see people with one shoulder higher than the other! Another thing that occurs, is that the muscles can become overworked trying to hold that bag and they develop stiffness and tension. The remedy: reduce the weight & size of your bag. And, periodically switch up the side you carry it on. By alternating purse carrying to the opposite side, you help balance out your muscle and posture. This may relieve tension that builds up in muscles.
- Our Posture when we sleep may contribute to neck pain: We treat individuals who have neck pain and often find that they have difficulty lying down on our table with one pillow. If this is you, consider adding stretching and postural exercises to restore your head alignment. All of us should be able to lie on our back, on the floor, with our head comfortably on the floor, without a pillow. If this is difficult for you, consider working with us to help you restore your posture. When sleeping, if you find that you need larger pillows to lift your head up, you may be contributing to your neck pain. When your head is propped up on more than one pillow, your neck, and back aren’t going to be nicely in-line – creating more tension on your muscles and spine. If you find yourself sleeping on your stomach, your head is most likely going to be turned on it’s side – meaning your body is in a twisted position all night for hours! Now can you see why you might wake up with a sore neck? Although your neck is capable of rotating from side to side, it’s not designed to stay in one rotated position for hours. Rather than sleeping on your stomach, we would recommend you lie on your side, using a pillow that gently cradles your neck and does not actually prop your head very high. If you prefer to sleep on your back, sleep with one thin pillow that may have a little extra bulk underneath your neck, so your neck and spine are nicely supported. Reach out to us here to get your questions answered and/or inquire about our treatment.
Physical Therapy for neck pain and headaches involves a gentle combination of manual therapy, joint mobilization, fascial release, trigger point release, postural alignment activities and strengthening to address muscle imbalances and weakness
If someone comes to us for their neck and back pain, we provide a combination of gentle manual therapy to their neck to ease muscle tension and optimize joint motion. We alleviate trigger points, fascial restrictions, pinched nerves and help restore posture. We provide stretching and specific strengthening exercises to recover your trunk and head/neck strength. Our approach is holistic, so you can expect your head, neck, shoulders, low back, hips, shoulder blades and thoracic spine all are assessed and treated. We commonly find that our patients have postural misalignment such as a head position that is in front of your thorax (rib cage). We also see weakness in the deep neck muscles (he ones that stabilize and support our head) as well as the shoulder blades and postural muscles. Often breathing and core muscle engagement is not optimal, so our approach includes retraining your core, including your abdominals.
Does Physical Therapy for Neck pain and headaches work?
Yes, it does! Our patients consistently report less pain and improved ability to move their neck after PT visits. Often headaches resolve during an appointment. If you just can’t seem to solve your neck problems, and you are tired of the constant headaches, muscle tension, neck stiffness and disrupted sleep, then click HERE to contact us or submit this online inquiry and we will be in touch to see if your needs are a good fit for our program. We treat people in person at our Purple Mountain Physical Therapy in Grand Rapids, MI and also via telehealth; and, yes, there is a lot we can accomplish in a telehealth visit! If you want to read more about the benefits of physical therapy check out this blog we wrote on the topic.
Peace,
