The Origins of Neck Pain and How Mind-Body Therapy Can Help

Let’s talk about the origins of neck pain. As with my recent initial low back pain article, I’ll discuss common causes for this pain and some healthy ways to treat it at home. 

Note: This article is meant to be used purely as an educational tool. If you are suffering from neck pain, it is best to be promptly evaluated by a medical professional.

Post’s topics:

1. Neck strain/sprain and overexertion 
2. Arthritis of the neck joints
3. Disc bulges/herniations
4. Mind-body techniques that could help

Neck pain can present in many different forms--pains that can be sharp, achy, burning, or electric in quality. While severe neck pain can sometimes indicate more serious causes, it is more often the result of something much less medically urgent.

IS IT JUST MUSCULAR PAIN?

Involuntary muscle contractions, also known as spasms, can present as a constant sharp achy pain that worsen with movement. This pain can radiate, usually along the length of the muscle belly that's in spasm, and can be tender to touch. With neck spasms, this can translate into pain that travels to the shoulder or into the scalp. 

Muscular pain can be brought on by sudden pulling, turning, or bending motions that result in strain. To protect itself from violent turns, the muscle contracts, triggering a state of spasm. Typically the pain caused by spasms can also limit range of motion, like the difficulty of turning your neck. This sort of pain is also typically seen in cases of whiplash.

Over-extending a muscle can cause it to become spastic; similarly, severe underuse can cause muscles to “shorten” and to go into a permanent state of contraction.

When neck pain is localized along the spine or midline of the neck, it is less likely muscular in nature.

HOW BAD CAN JOINT PAIN REALLY BE?

Before we talk about joint pain of the neck, it is important to discuss the pair of facet joints in your neck, which are between every vertebrae bone that make up the spine. These joints are made when a bony extension from the above vertebrae covers the extension of a vertebrae below, like shingles on a roof. 

These vertebrae bones slide over one another whenever we bend our spine, and protect our spine from too much rotation whenever we twist. With too much motion these joints can degrade. This results in joint pain.

Joint pain, like muscular pain, can be sharp and achy in nature. This is typical “arthritic” pain most people tend to experience. Arthritic pain is generally worse early in the morning, then after a period of “warm up” it eases. Arthritic pain will also worsen after repetitive motion. 

Arthritic pain of the neck usually presents in this fashion. This neck pain typically worsens when we extend--for example, when we look upwards or when we turn our heads. The pain can travel down across our upper back and into our shoulders. Sometimes you see muscle aches associated with arthritis of these joints.

Sometimes neck pain can travel beyond the shoulder and down the arm and into the hand. This type of pain is less likely arthritic and more nerve-like in nature.

NERVES AND BULGING DISCS

Similar to facet joints, the discs between our vertebral bones can also degenerate with time. Unlike arthritis of the facet joints, disc degeneration can lead to bulging and herniation. This describes part of the disc pushing into the center of the spine, where the spinal cord and nerves lie. This pushing of the spinal nerves can result in a particular type of neck pain. One caused by irritation and injury of nerves.

Nerve pain is particularly sharp, intense, and electric in nature. It can also be accompanied by an odd numbing sensation. This pain can radiate down the entirety of the arm and into the fingers. No muscle or joint pain typically does this. Nerve pain caused by pinched spinal nerves at the neck typically can be made worse with certain neck movements. Nerve injuries can be serious, thus should be evaluated by a trained physician.

Although treatments can vary, nerve pain should be assessed by a medical doctor.

MIND-BODY TECHNIQUES

As mentioned in prior posts, pain can cause a lot of anxiety. This anxiety can in turn lead to worsening pain and may limit recovery. The following are some suggested techniques to prevent this from happening. 

Controlled Breathing Exercises

The calming effect of controlled breathing has been well described in the literature. Although there may be many techniques, I will share my own personal form.

1. Close your eyes. Slowly breath in through your nostrils while counting to 10. Feel the air fill your lungs and extend your diaphragm. Feel your chest fill with air until your lungs are extended to capacity.
2. After holding the breath for a couple of moments. Gently exhale through the mouth, again while counting to 10. Make sure you expel all the air out the best you can.
3. Repeat this up to 10 times in a single sitting to quickly and quietly calm down.
4. For best results, focus on controlling the rate of breathing while inhaling and exhaling. 

Journaling 

Keeping a journal can also be a powerful tool to gain insight into your own feelings. Recent literature has suggested expressing one’s emotions can have a significant effect on our anxiety. Journaling allows us to achieve this same effect in a private and comfortable manner, and at our own pace. 

Taking a couple of moments--say 10 to 15 minutes--everyday to reflect on your thoughts and feelings about your day can be therapeutic, soothing, and relaxing. Sharing your journal entries is not necessary.

Guided Imagery 

This is a form of therapy that helps the individual focus on a set of images and stories that bring about a sense of control and calm. This therapy is best started with a trained therapist, but there are plenty of online resources to help one get started. Guidance in this manner will optimize for better and quicker results. 

I would strongly encourage new users to seek help, with this and other forms of therapy at Orchid’s one-on-one sessions.