Exercise Can Save Your Neck

by Claire Keeton

Women in their 30s and 40s have stronger necks than their younger counterparts but they become weaker as they age, a new study shows.
Weak and imbalanced neck muscles are major causes of neck pain, which is overtaking back pain as a common reason for absenteeism in computer-based societies.

We find a gradual decrease in strength and range of motion with age,” said Pierre Olivier of the Human Movement Science and Sport Management Department at the Nelson Mandela Metropolitan University in Port Elizabeth, who is conducting the study.

“A lot of insidious problems of the neck — where it is difficult to identify the source of chronic pain diagnostically — result from one or more groups of muscles being too weak to support the weight of the head.”

Riaan van der Merwe, head biokineticist at the Morningside Sports Medicine Centre in Johannesburg, said he treated many patients with weak necks. “We find an increase in the prevalence of neck pain in younger adults as computer-based work is becoming the norm.”

Headaches are a common symptom of neck pain.

An international study has shown the benefits of neck exercises in reducing patients’ symptoms, he said. In that research, 74% of 1200 patients with neck pain that had lasted, on average, 8.3 years improved significantly after spending two sessions a week on a hi- tech neck machine — for up to eight weeks.

The first such machine for diagnosing and treating neck problems in South Africa, known as the MCU™ Multi-Cervical Unit, has been installed at the Morningside Sports Medicine Centre.

However, conditioning necks does not require expensive equipment, as research by David Levey of the Biokinetics and Sports Science Centre at the Nelson Mandela Metropolitan University demonstrates.

He investigated whether isometric (or static) exercise was better than dynamic exercise for building neck strength, and “ found no significant difference between the two types of training. Both groups improved their strength and power significantly compared with the control group .”

“The necks of young women are not as strong as those aged 30 to 49, but they have a larger range of motion. This, as well as their lighter weight, may play a role [in why they have weaker necks].”

Olivier said that in many people, the front flexor muscles (those for bending forward) are naturally only about 60% of the strength of the larger rear muscles, and a deviation from this can trigger problems.

Olivier conducted his initial neck research on provincial rugby players. His research found that second-row forwards performed better than the rest of the team in several areas. Few differences existed between them and front-row forwards, but hookers proved to be relatively weak, he said.

“The elite rugby player is not paying enough attention to conditioning his neck to be able to participate safely in the ... game,” he said.

Van der Merwe also warned that prior neck injuries can seriously compromise players’ strength.

One provincial rugby player with an old injury was found to have weak cervical muscles and only about half the range of motion when tested.

“His strength could almost be compared to that of a young schoolboy,” he said.

Robert de Naardis, director of the Melbourne Whiplash Centre in Australia, said: “Neck pain is taking over from back pain [as a cause of absenteeism] as people spend more and more time at their computers.”

When weight is on your shoulders

Neck pain may be associated with symptoms in the thoracic spine or shoulder blade. It is important to note the area of pain to help determine cause.

Characteristics

Is there a pattern to the pain?
Is it worse early in the mornings, or after a day at work?
Does it wake you in the night?
Does driving aggravate the symptoms?
What about hanging out the washing?

Treatment

Exercise
Medication
Hot or cold packs
Rest from aggravating activity
Electrotherapy
Manual therapy such as massage and manipulation. — Source: The Melbourne Whiplash Centre