It is estimated by experts that a significant percentage, up to 80 percent, of individuals will experience some form of neck pain at some point in their lives. Additionally, as much as half of the American population will suffer from neck pain within this year alone. Whether it is a short-term episode or a chronic issue, neck pain is almost inevitable. Dr. Ram Alluri, an assistant clinical professor of orthopedic surgery at the Keck School of Medicine at the University of Southern California, who specializes in spine surgery, emphasizes this fact.
While it may not be possible to completely prevent neck pain, there are measures that can be taken to reduce the likelihood of experiencing it. One such measure is to strengthen the muscles in the neck and spine, as well as improving posture, which is not surprising.
Neck pain often originates from the spine. According to Julia Bizjack, an orthopedic physical therapist for the Cleveland Clinic, while accidents, falls, and traumatic events can cause neck pain, it is most commonly a result of everyday movements such as sitting on the couch, working on the computer, eating at the dinner table, or driving.
When you are young, spending long hours hunched over a laptop may not have a significant impact. However, as you age, the disks in your spine, which act as shock absorbers, lose their effectiveness. This condition, known as degenerative disk disease, is a major contributor to neck pain. Dr. Alluri explains that genetics play a significant role in this disease, which is a form of arthritis. However, adopting healthy habits, such as avoiding smoking, can help prevent it, as smoking can accelerate disk degeneration.
The most effective way to prevent neck pain is to strengthen the paraspinal muscles, which extend from the base of the skull down the length of the spine. These muscles provide support to the back and help maintain proper posture, along with the abdominal muscles.
"If these muscles can be kept strong," says Dr. Alluri, "they can prevent excessive movement at the level of the disks and joints, thereby minimizing or eliminating neck pain."
A recent meta-analysis suggests that strength training, stretching, and regular walking are likely to reduce the recurrence of neck pain.
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