Can neck exercises help with chronic pain?
Millions of people experience chronic neck pain on a regular basis. The pain may result from their job, poor posture, or any number of reasons. Finding relief is at the top of their list, and new research shows that they may not need to look further than certain types of exercises. Research about exercises to help relieve chronic neck pain was published in the May 2024 issue of the journal PLoS One (1).
For the system review, researchers scoured databases for published studies on the topic. They looked at studies published between the period of February 2022 through September 2023. They found three trials that met their criteria and used them for review. What they set out to learn was whether or not doing neck exercises versus no intervention or using passive intervention would impact one’s quantitative sensory testing (QST), which measures one’s sensitivity toward different sensations, including pressure, temperature, and touch.
They found that all the exercise groups demonstrated statistically significant movement at an intermediate-term follow-up. Their findings also showed that resistance training combined with graded physical training had the highest certainty of evidence. They conclude that fixed resistance training statistically significantly improved QST measures when assessed in the short term.
Fixed resistance training allows people to isolate a muscle to work on. It includes using things such as free weights and resistance bands. In another research report published in the September 2022 issue of the journal Medicine, researchers shared their findings of a study done to determine if isometric training helped with chronic neck pain (2). They reviewed 18 articles, with a total of 868 samples included. They conclude that isometric training significantly relieves neck pain, improves neck dysfunction, and improves joint mobility.
Their research indicates that neck pain is a common symptom, many of which are caused by unhealthy lifestyles, stress, and poor posture. Many people develop neck pain because they bend their heads forward at their desks, straining the neck muscles and ligaments. Those who experience chronic pain may want to start by examining their posture when working. Evaluate if the posture or placement of one’s computer contributes to the issue, and if so, make some changes.
In addition to improving one’s lifestyle to help address the possible root cause of neck pain, engaging in fixed resistance training can strengthen the neck muscles, which will help reduce pain. Exercise is one more tool that those who have chronic pain can turn to when seeking relief.
Sources:
- PLoS One. The effects of neck exercises in comparison to passive or no intervention on quantitative sensory testing measurements in adults with chronic pain: A systemic review. May 2024. https://pubmed.ncbi.nlm.nih.gov/38701102/
- Medicine. Effects of isometric training on treating patients with neck pain: A meta-analysis. September 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9524965/
