Latest news with #neckpain
Yahoo
2 days ago
- Health
- Yahoo
Spine Surgeon: These Uncommon Exercises Will Fix Neck and Upper-Back Pain for Men Over 40
Spine Surgeon: These Uncommon Exercises Will Fix Neck and Upper-Back Pain for Men Over 40 originally appeared on Men's Fitness. Getting older means more wisdom, along with a whole lot more neck and upper-back pain. Nicholas Clark, M.D., an orthopedic spine surgeon for HSS at NCH, says that while many guys prioritize building their chest, arms, or legs, they often ignore the muscles in the neck and upper back—leaving them prone to pain and limited movement. "The neck and trapezius muscles are your body's unsung heroes, stabilizing your head and shoulders during every lift, run or even desk session. Neglecting them can lead to chronic pain, reduced mobility and even spinal issues down the line," Clark tells Men's Fitness. In his work as a spine surgeon, he's treated countless men in their 40s and 50s dealing with chronic neck and trap pain—issues that could often be prevented or improved with the right exercises. Below, Clark shares four underrated exercises—ones you've probably never done—that target the neck and traps to help reduce pain, improve posture, and keep you strong and mobile well into middle and Trapezius Exercises for Pain Relief Directions "Start with two to three sessions per week, and pair them with your existing routine. Over time, you'll notice less stiffness, better posture and a stronger, more balanced upper body," Clark says. Cervical Retraction with Resistance Band Sets: 3 Reps: 12-15 How to do it: Anchor a light resistance band to a sturdy object at chest height. Hold the band with both hands, standing about 2 feet away, and keep your arms relaxed. Gently tuck your chin toward your neck (think of making a double chin) while pulling the band slightly toward your face, keeping your head level. Hold for 3 seconds, then release. Tip: Focus on keeping your shoulders relaxed to avoid tensing the traps. If you feel strain, use a lighter band or no band at all until you master the movement. By 40, many men develop forward flex head posture from the impacts of daily life—like prolonged sitting or smartphone use. In turn, this strains the cervical spine and trapezius. "This exercise strengthens the deep neck flexors and posterior neck muscles, counteracting that slouch while relieving tension in the upper traps," Clark says. Scapular Wall Slides Sets: 2-3 Reps: 10-12 How to do it: Stand with your back against a wall, feet about 6 inches away. Press your lower back, upper back, and head lightly against the wall. Bend your elbows to 90 degrees, with your forearms and hands touching the wall (like a 'W' shape). Slowly slide your arms upward to form a 'Y,' keeping your elbows, forearms, and hands in contact with the wall. Lower back to the starting position. Tip: If your arms don't reach the 'Y' position without losing wall contact, don't force it. Work within your range and progress as mobility improves. "Tight traps often stem from poor scapular mobility, which is common in men who lift weights or sit for long periods. This exercise improves scapular movement and strengthens the lower trapezius, reducing upper trap dominance and neck strain," he says. Prone Trapezius Raise Sets: 3 Reps: 12-15 How to do it: Lie facedown on a bench or the floor with a light dumbbell (2–5 pounds) in each hand. Let your arms hang straight down, palms facing each other. Keeping your arms straight, lift them out to the sides to form a 'T,' squeezing your shoulder blades together. Your thumbs should point upward at the top of the movement. Lower slowly. Tip: If you feel your upper traps taking over, reduce the weight or do the exercise without weights. Focus on initiating the movement from your mid-back. "The middle and lower trapezius muscles are critical for stabilizing the shoulder blades and supporting the neck, but they're often neglected in favor of upper trap-focused exercises like shrugs. This move isolates the mid and lower traps, reducing neck stiffness and improving posture," Clark explains. Isometric Neck Bridge Sets: 2 Reps: 10-12 How to do it: Lie on your back with your knees bent and feet flat on the floor. Place a folded towel (about 2 inches thick) under your head for slight elevation. Gently press the back of your head into the towel, engaging your neck muscles without lifting your head. Hold for 5 to 10 seconds, then relax. Tip: To target the traps more, slightly shrug your shoulders toward your ears during the hold, but keep the movement subtle to avoid strain. "Unlike traditional neck bridges used by wrestlers, this gentler isometric version builds neck stability without excessive strain, making it ideal for men over 40. It strengthens the cervical muscles and traps, improving resilience against daily stressors like heavy lifting or poor posture," he Surgeon: These Uncommon Exercises Will Fix Neck and Upper-Back Pain for Men Over 40 first appeared on Men's Fitness on Jul 20, 2025 This story was originally reported by Men's Fitness on Jul 20, 2025, where it first appeared. Solve the daily Crossword
Associated Press
20-07-2025
- Health
- Associated Press
Posture Pandemic Declared as 1 in 3 Australians Now Suffer Chronic Neck Pain, Reports North Shore Family Chiropractors
North Shore Family Chiropractors links rising neck pain in one-third of Australians to poor posture and screen overuse. SYDNEY, NEW SOUTH WALES, AUSTRALIA, July 20, 2025 / / -- North Shore Family Chiropractors has released a new analysis revealing a marked rise in chronic neck pain across the Australian population. One in three adults now experience ongoing symptoms linked to cervical spine dysfunction. The trend is being described by health experts as a 'posture pandemic,' reflecting the widespread nature of this emerging issue and its growing impact on daily life, productivity, and national healthcare costs. The condition affects a broad demographic, spanning students, office workers, manual laborers, and adolescents. Lifestyle factors such as prolonged digital device use, sedentary routines, and elevated stress levels are cited as key contributors. The average working adult in Australia spends approximately 6.8 hours per day looking at screens, contributing to forward head posture and tension known as 'tech neck.' Extended time in fixed positions, especially with poor ergonomic setups, places sustained strain on the neck, upper back, and shoulders, leading to muscular imbalances, joint misalignment, and chronic pain patterns. The report outlines several underlying causes of the condition. Poor workstation design, unsupported furniture, and lack of regular movement contribute to mechanical stress in the cervical spine. Mental stress and elevated workloads increase muscle tension, particularly in the neck and shoulders, compounding physical strain. Decreased physical activity reduces muscular support in postural stabilisers, weakening the spine's ability to absorb mechanical load. These factors together form a cycle that can evolve from temporary discomfort into long-term musculoskeletal disorders. Dr Darren Leukefeld, principal chiropractor at North Shore Family Chiropractors, reports a significant rise in patients presenting with related symptoms, some as young as 14 years old. Persistent neck pain is no longer confined to older adults or those with previous injury. The shift in population-level habits and physical patterns has created new risks across age groups, occupations, and lifestyles. Without intervention, individuals may face long-term effects including recurring migraines, nerve compression, restricted mobility, and related mental health challenges. In addition to the human toll, chronic musculoskeletal issues present a financial challenge. Current estimates place the cost of these conditions at over $55 billion annually in Australia, with neck pain contributing to lost productivity, increased absenteeism, and long-term disability claims. The cumulative effect on both the healthcare system and the workforce underscores the urgency for early recognition and targeted intervention. North Shore Family Chiropractors emphasises the importance of postural awareness and preventative care. Early identification of symptoms and professional assessment are critical in reducing long-term complications. Simple changes such as improved ergonomics, regular stretching, movement breaks, and spinal health assessments may reduce the risk of progression. The clinic encourages individuals, employers, and educators to consider the long-term implications of sedentary routines and take proactive steps to address them. To learn more about contributing factors and available management options, visit North Shore Family Chiropractors' educational guide Neck Pain: Causes, Symptoms, and Chiropractic Care for Relief. Website: Helen North Shore Family Chiropractors [email protected] Legal Disclaimer: EIN Presswire provides this news content 'as is' without warranty of any kind. We do not accept any responsibility or liability for the accuracy, content, images, videos, licenses, completeness, legality, or reliability of the information contained in this article. If you have any complaints or copyright issues related to this article, kindly contact the author above.
Yahoo
18-07-2025
- Health
- Yahoo
The 1 Hairstyle That Can Wreck Your Body, According To Chiropractors
According to chiropractors, a certain go-to hairstyle could be doing more than looking cute. It's quick, easy and requires little-to-no hairstyling skills, but if you've been dealing with tension headaches, neck pain or poor posture, your high ponytail could be to blame. 'While tight hairstyles may seem like a minor habit, their cumulative effect on spinal health, muscle balance and neurological function can be significant,' said Sherry McAllister, president of the Foundation for Chiropractic Progress. Ahead, chiropractors explain why this seemingly innocent style could be wrecking your neck — and what you can do to minimize the damage without giving it up entirely. Are ponytails bad for your neck? While ponytails aren't inherently bad for your neck, high, tight ponytails can cause issues — especially when worn frequently. The average human head weighs about 10 to 12 pounds, and even small changes in head position can dramatically increase the load on your neck muscles and spine. High, tight ponytails pull the scalp and hair upwards and backward, 'which creates tension on the fascia (connective tissue) of the scalp,' said Liza Egbogah, a chiropractor and osteopath. 'This fascia is continuous with the muscles of the neck and upper back, and can become tight and strained as a result of tension on the fascia.' A high, tight ponytail can also affect posture and alignment in the cervical spine. This is because in order to reduce the ponytail-induced tension at the scalp, you may be subconsciously changing your head positioning and moving your head forward, which means 'the head slowly begins to shift from being in line with the shoulders to being in front of the shoulders,' Egbogah said. 'This forward head posture puts pressure on the cervical spine and, over time, can lead to a stiff neck, pain in the upper and mid-back, tension headaches, rolled forward shoulders and a hunched upper back.' One thing to note is that if you wear high, tight ponytails often, it can create chronic tension on the scalp and neck muscles, which can set you up for chronic tension headaches, McAllister said. 'Chiropractors often see patients with seemingly unrelated symptoms (like dull headaches) that are traced back to cumulative tension such as hair being pulled back too tight,' she added. Finally, wearing a tight, high ponytail can also impact the nerves in your scalp and neck, particularly if the style creates excessive pressure or tension over time. 'A tight hairstyle can cause the muscles at the base of the skull and upper neck to tighten up and compress the nerves running through them, which can cause tingling down the neck and/or into the upper shoulders,' Egbogah said. It can also affect your face. Other than posture, cervical spine alignment and tension, a high, tight ponytail can also affect the jaw. 'Since the fascia of the scalp is continuous with the jaw, this hairstyle can also cause jaw muscles to tighten up, leading to jaw pain and temporomandibular joint (TMJ) issues,' Egbogah said. This is because hair that's pulled back too tightly can create pressure on the temporal region, where some of the muscles involved in jaw movement are located. This can lead to tightness in the key muscles in this area that are responsible for chewing and jaw function, potentially causing jaw soreness, clenching or headaches that feel like they originate from the temples. How to tell if your ponytail is to blame for your pain: If you're experiencing head, neck or jaw pain and suspect your ponytail might be to blame, there are a few key signs that can help you tell if your hairstyle is the culprit. For one, if your discomfort lessens once you loosen the style or take your hair out, that could be a sign it's hairstyle-related. Also, if your scalp feels tender — especially near the base of the skull or behind the ears — or there is a pulling or burning sensation where the hair is tied, it's likely due to your hairstyle, Egbogah said. You can keep wearing a ponytail, but without the side effects. The good news? You don't have to forgo this hairstyle for good. McAllister suggested using a fabric scrunchie, as they 'allow the hair to slip a little, thus reducing the tension on the hair being pulled back,' she said. Also, avoid sleeping with a ponytail to alleviate tension on the hair follicles and scalp. If you're struggling with pain, you can try some at-home stretches for relief. A chin tuck, as recommended by McAllister, can help retrain your cervical alignment — simply straighten your back, tuck your chin, hold for five seconds and repeat 10 times. Egbogah said a pectoral stretch helps open up the pectoral muscles and drops the shoulders, thus easing neck tension and correct forward head posture. To do this, interlock your hands behind your back, keeping your arms straight while pulling your hands down towards the ground. Squeeze your shoulder blades together and hold for five seconds. 'You should feel a comfortable stretch through your chest,' Egbogah said. Related... Hair Trauma Is Very Real. Here's How We Can Heal From It. 4 Ingredients Hair Growth Experts Would Never Use On Their Scalp 24 Hair Products That Are Basically Bottles Of Pure Magic Hair Stylists Are Bracing For A Recession — And Noticing A Hot New Trend With Clients
Daily Mail
18-07-2025
- Health
- Daily Mail
Osteopath: My 10-second 'nervous system hack' for INSTANT shoulder and neck pain relief
It's an issue millions are all too familiar with - particularly weary office workers and busy parents. But now a leading osteopath has spilled his secret for easing neck and shoulder relief in a matter of seconds: The 'Fold & Hold' method. Brendon Talbot, from Canada, specialises in bone and muscle tissue and regularly shares his tips for releasing tension, treating neck 'humps', and easing aches and pains on TikTok. And not only has this new trick proved popular, but those who have tried it have reported 'incredible and immediate' results. 'If you're someone who experiences pain or tightness at the top of your shoulder blade - maybe you feel tension when you look down or rotate your head to one side - it's possible this muscle right here [levator scapula] is irritated,' he said in a video. 'Chronic tension through this muscle can negatively impact your cervical spine mobility, contributing to headaches, migraines, TMJ dysfunction or dizziness. 'Poor posture, stress or shoulder dysfunction are some common causes of this issue.' 'Although simply stretching this muscle does not create long-lasting change, here's something you can try.' 1. Start by tracing the scapula towards the spine until you reach the top corner - or until you find your tender spot. 2. From here we are going to use a Fold & Hold technique to gently reset the muscle tone by working with the nervous system rather than against it. This decreases tension through the sensory receptors and can downregulate the pain. 3. Hold this for 20-90 seconds or until the pain turns to pressure. 4. From here, maintaining the same pressure, bend the head forward and away from the shoulder blade to lengthen the muscle. 5. Take three to five deep breaths, relaxing into each exhale for a greater stretch. 6. Gently release and re-check mobility. Brendon said this 'positional release' method is used in manual osteopathic treatment and helps relieve muscle and tendon irritation by reducing excessive tension and restoring normal function. 'It is a form of strain-counter strain, where you shorten the irritated muscle and hold it in a relaxed position to allow the body to reset muscle tone and pain perception,' he said. 'You're technically "tricking" your nervous system! This "folding" removes strain from the Golgi tendon organs (GTOs) and muscle spindles, which are sensory receptors responsible for muscle tension regulation.' He said this position is held for 20-90 seconds to allow the neuromuscular system to adjust. This, he added, gives the body time to recognise the reduced strain and downregulate the pain response. 'The muscle spindles stop signaling excessive tension, which reduces protective guarding and pain perception,' he said. 'The autonomic nervous system (ANS) shifts toward a parasympathetic state, decreasing overall muscle hypertonicity.' Many who tried the method reported great success. 'My neck has been hurting for weeks - constantly feels like a crick in my neck. I tried this and it was the only thing that has helped! Thank you so much,' one wrote. 'Wow that actually helped,' added another.
Yahoo
09-07-2025
- Health
- Yahoo
Want To Eliminate Neck Pain? Dr. John Baker Can Help
We're back with another helpful installment from Dr. John Baker DC, CSCS, DNSet, this time addressing the condition known as "Surfer's Neck". Dr. John is based on the North Shore of Oahu where he works with top surfers like Landon McNamara, Kala Grace, and Kainehe Hunt, to name a few. We've been grateful to host his advice on how to keep on surfing pain-free by targeting key areas that are often problematic. Have you ever had neck pain from surfing, well, this one's for you. Surfer's neck refers to a pattern of neck discomfort, tension, or even nerve pain caused by the repetitive postural demands of paddling. Surfer's neck is usually the result of the neck being held in prolonged extension, often paired with excessive shoulder elevation and thoracic spine and ribcage rigidity. This pattern effectively cranks the neck into an extreme end-range position, causing excessive irritation and strain of the surrounding tissues. Add in dysfunctional breathing patterns and shoulder/arm mechanics, and you can bet you're likely in for some discomfort. It's one of the most common overuse issues for surfers, especially those at breaks that require a lot of paddling through current or white water. Let's dive into why this happens, and what you can do to prevent you paddle, your whole spine is in extension (not just the low back), your head is lifted slightly, and your arms are repeatedly reaching overhead. To support this, the shoulder girdle must coordinate with the thoracic and cervical spine. If the shoulder girdle is not stable it will not be able coordinate this movement fluidly and safely, which the brain will subconsciously pick up on, and rotate the shoulder forward and in to try and find stability. Although this does help prevent us from dislocating our arm/shoulder, it does significantly increase the stress on the shoulder and neck… Think of it like your body choosing the less disastrous of two bad options. This forward and inward shift of the shoulder causes the shoulder to lose the ability to reach overhead smoothly, and forms a sort of shrugging pattern when reaching overhead during the stroke – which we will dive into more in a second. Interestingly enough, it's really the breath that can make or break the whole system. Many surfers (and people in general) unknowingly breathe with their neck and shoulders – recruiting the accessory breathing muscles of the neck and upper back. More than just being inefficient, it causes the positional and movement issues discussed above.. In contrast, proper diaphragm-based breathing engages the entire abdominal wall—front, sides, and back. When the diaphragm descends on inhalation (think the flattening of a dome), it creates intra-abdominal pressure, stabilizing the thoracic and lumbar spine while allowing for fluid ribcage movement. This in turn optimizes the fascial and muscular tension through the torso, helping create better positioning and allowing for a balanced segmental spinal curve throughout the rest of the body – providing a stable base for scapulohumeral rhythm and a neutral neck position. Without diaphragmatic control, you end up with a collapsed midsection, flared ribs, and elevated shoulders in an attempt to stabilize your body – all of which compromise shoulder mobility and load the neck. Think about it like this… proper breathing mechanics is like paddling in a t-shirt or rashguard, fluid, minimal resistance and lots of range of motion… improper breathing mechanics causes you body to shift in a way that feels more like trying to paddle in a wetsuit that is one size too small – constricting, uncomfortable and restrictive in movement and flow. Efficient paddling requires both dynamic scapular movement and a stable thoracolumbar foundation. When the breath and abdominal wall are working properly, you reduce the need for the neck to compensate. This means your shoulders can rotate and glide with the humerus, without your neck having to hyperextend or the neck muscles having to overwork. Integrating the shoulder, torso and breath allows for stronger paddling and less wear and tear on your body. Because a stable trunk allows the force from each paddle stroke to flow through the thorax and shoulder complex, minimizing energy leaks and reducing the chance of injury.1. Learn 360° Diaphragmatic Breathing Lie on your back or in a crocodile (prone) position and breathe into your entire abdominal wall—front, sides, and low back. I like to tell people to think about breathing into their tailbone or into their balls. You need to really think about breathing low in your body to begin with. Use your hands or resistance bands around your midsection to cue expansion, your brain sometimes can pick up on expanding areas more easily when there is a tactile cue. 2. Practice 360* Breathing while Talking and Moving Once you know how to get that full, 360* expansion that we're looking for the next step is to train your ability to keep that full expansion while you breathe, talk and move – because when you're paddling you'll want to do exactly that, keep that expansion of the core while paddling and moving around in the water. 3. Integrate Breath + Shoulder Control in Surf-Specific Positions If you are fortunate enough to be able to surf often, then you can just practice the 360* breathing, ability to hold that full 360* expansion and tension in the abdomen, and paddle. If you cannot, simply lie on your stomach on the ground and pretend like you're paddling. You'll find that your ability to maintain proper position is inferior to your ability to paddle to failure, this is ok for now but the goal is to get them to the same capacity over time. 4. Find a DNS Practitioner DNS (Dynamic Neuromuscular Stabilization) is the best system that I have found for correcting surfer's neck. If you are struggling I would recommend looking for a chiropractor that practices DNS and seeking out their aid. Getting outside aid may speed up the process of improving your movement and symptoms significantly compared to self-treatment. Surfer's neck isn't something that has to come with the sport. It's the product of poor mechanics, postural compensation, and disconnected breathing patterns. But with focused attention – training the breath, stabilizing the trunk, and improving shoulder function – you can keep your neck feeling good for the long To Eliminate Neck Pain? Dr. John Baker Can Help first appeared on Surfer on Jul 8, 2025
