Neck pain is a common complaint that affects people of all ages and backgrounds. Whether it’s caused by poor posture, muscle strain, or injury, neck pain can significantly impact your quality of life1. Fortunately, manual therapy techniques have proven to be effective in relieving this ailment and improving overall neck function. In this guide, let’s explore some of the most commonly used manual therapy techniques that can help provide pain relief and restore your mobility.
1. Mobilisation Techniques: Enhancing Joint Mobility and Reducing Pain
Mobilisation techniques, the cornerstone of manual physiotherapy for neck pain, involve gentle and controlled movements of the affected joints. Physiotherapists use their hands to apply varying degrees of pressure, guiding the joint through its natural range of motion to improve mobility, increase flexibility, and reduce pain. These gentle movements are particularly beneficial for individuals with neck pain caused by stiff joints or muscle tightness.
One of the key advantages of mobilisation techniques is their adaptability. Professionals can tailor the movements to the specific needs and limitations of each patient, ensuring a personalised and effective treatment approach. Through regular sessions, patients often experience reduced pain and enhanced overall neck function.
2. Soft Tissue Techniques: Alleviating Tension and Promoting Healing
Soft tissue techniques specifically target the intricate network of muscles, tendons, ligaments, and fascia that surround the neck. These treatments involve the application of precise pressure, gentle stretching, and massage to release tension2, break down adhesions, and alleviate trigger points. These are hyperirritable spots in the muscles that can cause localised pain and shoot them to other areas of the body.
Soft tissue techniques also offer various benefits to athletes through sports massage therapy. These advantages encompass increased blood flow, reduced inflammation, and improved tissue elasticity to alleviate existing neck pain while preventing recurrence by enhancing the resilience of the soft tissues.
3. Self-Care Tips
In addition to professional manual therapy techniques, self-care plays a crucial role in managing neck pain and promoting long-term relief. Here are some practical self-care tips individuals can incorporate into their daily routines.
- Practise Good Posture: Maintaining proper posture throughout the day can alleviate strain on the neck muscles and joints. Be mindful of sitting and standing tall with your shoulders back and chin tucked, especially when working at a desk or using electronic devices.
- Stretch and Strengthen: Incorporate gentle stretching and strengthening exercises into your daily routine to improve neck flexibility and muscle strength. Focus on exercises that target the neck, shoulders, and upper back to reduce tension and promote better alignment.
- Apply Heat or Cold Therapy: Use heat packs or cold compresses to alleviate acute neck pain and reduce inflammation. Apply heat therapy to relax tense muscles, or use cold therapy to numb the area and decrease swelling. Experiment with both methods to determine which provides the most relief for your specific symptoms.
- Practice Stress Management Techniques: Stress can exacerbate neck pain by causing muscle tension and increasing pain sensitivity. Incorporate stress-reducing activities into your daily life, such as meditation, deep breathing exercises, or yoga, to promote relaxation and alleviate tension in the neck and shoulders.
Whether you’re experiencing discomfort due to poor posture, muscle strain, or injury, these techniques can provide significant relief3. However, it’s essential to consult qualified and experienced physiotherapists before undergoing any manual therapy sessions. They can assess your condition, create a personalised treatment plan, and ensure your safety throughout the process.
If you’re tired of living with neck pain, consider exploring the benefits of manual therapy techniques with The Movement Laboratory. We specialise in personalised treatments tailored to your unique needs and focus on addressing the root cause of your pain. Don’t let neck pain limit your potential; embrace the freedom of movement with our expert guidance. Contact us today to know more!
References
- Genebra, C. V. D. S., Maciel, N. M., Bento, T. P. F., Simeão, S. F. A. P., & Vitta, A. D. (2017). Prevalence and factors associated with neck pain: A population-based study. Brazilian Journal of Physical Therapy, 21(4), 274-280. https://doi.org/10.1016/j.bjpt.2017.05.005
- Fathollahnejad, K., Letafatkar, A. & Hadadnezhad, M. The effect of manual therapy and stabilizing exercises on forward head and rounded shoulder postures: a six-week intervention with a one-month follow-up study. BMC Musculoskelet Disord 20, 86 (2019). https://doi.org/10.1186/s12891-019-2438-y
- Fredin, K., & Lorås, H. (2017). Manual therapy, exercise therapy or combined treatment in the management of adult neck pain – A systematic review and meta-analysis. Musculoskeletal science & practice, 31, 62–71. https://doi.org/10.1016/j.msksp.2017.07.005