Dr. John W. Phelts, D.C. - Mar 08th, 2011
Timothy works out at the gym four days a week. He uses a split routine. He does chest on Mondays back on Tuesdays, arms on Fridays and legs on Saturdays. He has been lifting weights for about 8 years. During his first year of working out he strained his neck while doing flat bench presses. He could not turn his head, look down, or look up without severe pain. So he would try to keep his head as still as possible. When his friends saw him they would ask him, “why are you walking around like Frankenstein? ” His neck gradually got better over the course of two weeks, and then he reconvened his workouts. Everything seemed fine for about one year, but then the same thing happened again. The time the pain lasted about a week and then went to away. Over the years it started happening more and more frequently; from twice a year to three times a year, and so on.
It is eight years later, and it seems that Tim strains his neck or upper back about every other work out. It used to happen only when he worked out chest, but now it happens no matter what body part he works out. Sometimes the strains are severe and sometimes very mild. It has become such an annoyance that he no longer wants to work out, because he fears that his neck will become stiff.
Timothy is most likely suffering from chronic strains of the muscles that extend and/or rotate his neck, including the trapezius, levator scapula, splenius, and others. These muscles have attachments in both the upper back (thoracic spine) and neck (cervical spine). Usually it is the trapezius and levator scapula muscles that are strained. Does Timothy's experience sound similar to yours? There may be a simple remedy to your problem. Pay attention to the position of your head when you are working out. Is your head tilted backward or is your chin jutted forward during your sets? If this is the case, then it is most likely that your symptoms are related to an overuse injury and/or a muscle imbalance. When your head is tilted backward, or you chin is jutted forward, the muscles that extend your neck are activated, and your deep neck flexors (longus colli and longus capitus) are deactivated. As a result, your neck flexors are not being strengthened, and that creates a muscle imbalance.
To help remedy this problem keep your chin retracted (tucked in and down) during your sets. This trains and strengthens your neck flexors while allowing your neck extensors to relax, thereby reducing the amount of overuse of these muscles. This position also reduces the amount of pressure on your cervical spine. At first, it may be difficult for you to keep your chin retracted, because these are muscles that you never consciously used before. Over time, like any other group of muscles, they will increase in strength and endurance and you will be able to do it with no problem. You should also pay attention to the position of your chin during other activities, such as working, watching TV, or even sleeping. You should ask yourself: Is my chin pointed upward, downward, jutted forward, or pointed straight ahead? It should be pointed straight ahead.
Treatment at Phelts Chiropractic may include: Ultrasound which produces deep heat in muscles to increase blood flow and relax muscles. Electric Stimulation to reduce pain symptoms. Orthopedic Gua-Sha to stimulate the body to produce more repair tissues. Post Facilitated Stretch to restore muscle flexibility and neck range of motion. Chiropractic adjustments to restore proper alignment to the joints of the cervical spine. This article is not meant to diagnose or treat any medical condition. If you are experiencing symptoms, you should contact a healthcare professional for a proper evaluation.
Dr. John Phelts, D.C.
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