Neck Tension - An Overview

Introduction:

Neck tension is the pain arising from the neck region due to tightness of muscles in the neck, and it is one of the most common complaints that accounts for about ten percent of the general population. From working on a computer for a long time and sleeping in an abnormal position to inflammation of nerves, various causes of neck tension make it challenging to identify the underlying cause of the tensed neck. Muscles of the neck support the head's weight; they could undergo injury or sprain due to overuse or other conditions that lead to spasms and soreness in the neck region.

What Are the Signs and Symptoms of Neck Tension?

Signs and symptoms of neck tension might occur abruptly or develop gradually over time. Here are a few signs and symptoms of neck tension:

• Neck pain.

• Stiffness of the neck region.

• Inability to move the head.

• Tightness of the muscles in the neck.

• Muscle soreness.

• Headache.

• Muscle spasm in the neck region.

What Are the Possible Causes of Neck Tension?

There are various causes of neck tension. These include:

• Repetitive stress injury in people whose occupation requires performing repeated movements of the neck that leads to strain in the neck muscles.

• Head and neck should be aligned appropriately while sleeping; sleeping with the neck in an abnormal position could cause strain in the neck muscles.

• Sudden impact injuries or falling while exercising or while playing sports can cause neck muscle sprain or strain.

• Habitual teeth grinding and temporomandibular joint (TMJ) disorders could cause strain on the muscles of the neck.

• Weight lifting or carrying heavy bags on one side of the shoulder could strain the neck muscles, causing muscle tension.

• Bad posture with slouching while working on the computer for an extended period could strain the neck muscles causing neck tension.

• Poor body alignment could put a lot of strain on the neck muscles.

• Increased mental stress and anxiety cause the tightening of muscles. People experiencing stress regularly tend to develop muscle tension in the neck and shoulder.

• Neck tension is rarely caused by inflammatory conditions of the neck, severe tension headaches, cervical herniated discs, cervical osteoarthritis, and cervical degenerative disc disease.

Usually, a muscle can relax or contract based on the electrical signals from the brain to the muscles. If the neck muscles remain contracted for a long time, despite receiving electrical signals from the brain, it leads to muscle tension in the neck.

What Are the Treatment Options for Managing Neck Tension?

Management of neck tension depends on the underlying cause. Most cases of neck tension are caused by muscle strain or sprain in the neck region. Several treatment options help in relieving the symptoms of neck tension.

• Initially, patients with a tensed neck are advised to rest and limit activities that might trigger muscle tension, such as avoiding repeatedly twisting the head.

• Applying heat or cold pack compression to the neck region helps relieve pain and stiffness in the neck.

• Non-steroidal anti-inflammatory drugs (NSAIDs) such as Ibuprofen are given to neck-tension patients to reduce soreness.

• Physical therapy management can significantly help relieve neck tension by improving neck strength and flexibility.

• Getting massages over the neck region from a caregiver or a trained physical therapist.

• A trained professional can relieve neck stiffness and muscle soreness by manipulating neck muscles or mobilization techniques.

• Transcutaneous Electrical Stimulation (TENS) is a form of physical therapy that delivers electrical impulses to relieve neck pain and soreness.

• Practicing meditation to relax the body muscles can help with neck tension.

What Are the Exercises Recommended to Relieve Neck Tension?

Here are a few recommended exercises to release the tension of muscles in the neck

• Neck Extension: One can perform this exercise in a seated position or while standing. Begin by slowly extending the neck backward by keeping the shoulders static. This stretch is held for five seconds and relaxed back to normal position.

• Neck Flexion: Start seated by gradually lowering the neck forward, allowing the chin to touch the chest as much as possible. This stretch is held for five seconds and relaxed back to normal position.

• Lateral Neck Flexion: Begin by slowly extending the neck towards the shoulders by keeping the shoulders still. Hold this position for five seconds and relax back to the normal position. The exercise is repeated on the alternate sides.

• Neck Rotation: This exercise is performed seated by keeping the shoulders still. Begin by extending the neck towards the right side as much as possible. Hold this stretch for five seconds and relax back to normal position, and repeat on the left side.

• Shoulder Blade Squeeze: This exercise is performed by standing upright with feet apart. Begin by squeezing the shoulder blades together behind the body. This position is held for five seconds and repeated five to ten times.

• Standing Push-ups: In a standing position with feet apart and an arm's distance from the wall. It was begun by placing both hands over the wall. By keeping the body straight, the elbows are bent to bring the body closer to the wall, relaxed to the normal position by straightening the elbows.

How to Prevent Neck Tension?

Neck tension can be easily prevented by making a few lifestyle modifications. Here are some ways to avoid neck tension.

• While working on a computer, make sure to adjust the level of the monitor to eye level.

• Practicing a proper sleeping position with the neck and the head in an upright alignment can prevent neck tension.

• Maintaining a proper body posture while sitting and standing can prevent neck tension.

• Following a regular fitness regimen with neck strengthening and stretching exercises can prevent neck tension.

• Taking enough breaks while working and stretching the neck muscles can prevent neck tension.

• Avoid carrying heavy bags with single straps over the shoulder.

Conclusion:

Neck tension is one of the common complaints seen worldwide due to the tightness of muscles in the neck. There are too many causes leading to neck tension. Maintaining good ergonomics while working on a computer for a long time is necessary. Few lifestyle modifications can prevent neck tension. It is best to consult a physician if the condition worsens or does not improve.