Physiotherapy for Neck Pain
Neck pain is a common issue in Singapore, affecting people across all age groups and lifestyles. Whether it’s due to long hours spent at a desk, poor posture, or an unexpected injury, neck pain can significantly disrupt daily life. In our bustling city, where many people work in office settings and spend extended periods looking at screens, neck pain has become increasingly prevalent.
Research shows that approximately half of all individuals will experience a significant episode of neck pain during their lifetime. Fortunately, physiotherapy treatments offer an effective, non-invasive approach to managing and relieving neck pain. Physiotherapy not only focuses on immediate neck pain relief but also addresses the root causes, helping to prevent future occurrences.
Neck pain can range from mild stiffness to sharp, debilitating aches that limit your range of motion and daily activities. Early intervention is key to preventing chronic issues. Through physiotherapy treatment for neck pain, individuals can regain strength, improve posture, and return to their routines while feeling less discomfort.
What Causes Neck Pain?
Understanding the root causes of neck pain is crucial for effective treatment. Several factors can contribute to neck discomfort:
Spending long hours hunched over a desk or mobile device can strain the muscles and ligaments supporting the neck. “Tech neck” is a growing concern in Singapore, where many people experience neck pain from constantly looking down at phones or laptops.
Overuse of neck muscles from repetitive movements or sudden awkward motions can lead to muscle strain. Even everyday activities like carrying heavy bags for prolonged periods or sleeping in an awkward position can cause discomfort.
Emotional stress often manifests in the form of physical symptoms, leading to muscle tightness and tension in the neck and shoulders. Prolonged stress can exacerbate neck pain and make it harder to relieve.
Whiplash from car accidents or sports injuries can cause neck pain. These sudden violent movements can strain the soft tissues in the neck, leading to pain and stiffness.
Chronic neck pain can also be the result of age-related conditions like cervical spondylosis or herniated discs. Spondylosis is quite normal as you get older and happens when the bones and discs in your spine change as they age. It’s caused by your body naturally adapting to the everyday use that occurs over many years, however these may cause some stiffness and discomfort.
When a nerve in the cervical spine becomes compressed, it can cause radiating pain, numbness, or tingling down the shoulders, arms, and even into the hands.
In Singapore alone, studies have shown that 23% of individuals experience neck pain over a six-month period. With the increasing prevalence of “tech neck” and sedentary lifestyles, neck pain has become a widespread issue that requires attention.
How Physiotherapy Helps Treat Neck Pain
Physiotherapy treatments for neck issues involve a combination of techniques designed to relieve pain, restore mobility, and strengthen supporting muscles. At Saldo Rehabilitation, we use personalised treatment plans to address each patient’s unique needs.
Manual therapy focuses on releasing tight muscles, increasing mobility, and alleviating discomfort caused by muscle tension. Hands-on techniques like joint mobilisation and soft tissue massage help reduce pain and improve neck mobility.
Tailored exercises aim to strengthen the muscles supporting the neck and improve flexibility. Strengthening these muscles helps to relieve pain, reducing strain and preventing future injuries. Stretching routines also play a crucial role in relieving tightness and increasing range of motion.
Posture plays a significant role in neck pain. Physiotherapists assess a patient’s posture and provide guidance on variable and relaxed posture during daily activities. Simple adjustments, such as ergonomic desk setups and comfortable sitting positions, can make a substantial difference in neck pain relief.
At Saldo Rehabilitation, we incorporate technology to support physiotherapy treatments. Our Robotics & Technology offerings help patients improve mobility and strength through guided exercises.
HUR machine to strengthen muscles
TECAR therapy to stimulate deep tissue healing and alleviate pain
These technologies complement traditional cervical pain physiotherapy methods, supporting effective and sustainable recovery.
Home Exercises for Neck Pain Relief
Performing simple exercises at home can support your physiotherapy sessions and help with muscle tension. Here are a few physiotherapist-approved exercises for neck pain relief:
Improves posture and strengthens neck muscles.
Sit upright with your shoulders relaxed. Gently tuck your chin toward your chest, creating a “double chin.” Hold for 5 seconds and release. Repeat 10 times.
Stretches tight neck muscles.
Sit or stand upright. Gently tilt your head to one side, bringing your ear toward your shoulder. Hold for 15-20 seconds. Repeat on the other side. Perform 3 repetitions on each side.
Strengthens upper back muscles, improving posture.
Sit or stand with your back straight. Squeeze your shoulder blades together as if trying to hold a pencil between them. Hold for 5 seconds and relax. Repeat 10 times.
Relieves tension in the upper neck and shoulders.
Place one hand behind your back. With the other hand, gently pull your head towards the opposite shoulder. Hold for 15-20 seconds. Repeat on both sides.
Stretches the muscles along the side and back of the neck.
Sit upright. Turn your head 45 degrees to one side, then tilt your chin toward your armpit. Use your hand to apply gentle pressure. Hold for 15 seconds and repeat on the other side.
Safety Note: If any exercise increases your pain or causes discomfort, stop immediately and consult a physiotherapist. Always perform exercises slowly and within a pain-free range.
Incorporating these exercises into your daily routine can promote neck pain relief and support the benefits of physiotherapy treatments for neck pain. When it comes to seeing long-term improvements, consistency is key!
Addressing neck pain promptly with appropriate physiotherapy treatment is crucial for restoring function and improving quality of life. Our team at Saldo Rehabilitation is dedicated to providing personalised care tailored to your needs. Take the first step towards relief by contacting us today.
FAQs About Physiotherapy for Neck Pain
What should I wear to my physiotherapy session for neck pain?
Wear comfortable, loose-fitting clothing that allows easy access to your neck and shoulders. A T-shirt or tank top is ideal to ensure your physiotherapist can properly assess and treat the area.
How many physiotherapy sessions will I need for neck pain?
The number of sessions varies based on the severity of your condition and your response to treatment. After an initial assessment, your physiotherapist will develop a personalised plan. Some patients feel relief after just a few sessions, while others may require ongoing treatment. To schedule your appointment, visit our contact us page.
When should I see a physiotherapist for neck pain?
If your neck pain lasts more than a few days, worsens, or begins affecting daily activities, it’s time to consult a physiotherapist for neck pain. Early intervention helps prevent chronic issues and supports faster recovery.
Can physiotherapy help with tension headaches caused by neck pain?
Yes, cervical pain physiotherapy can alleviate tension headaches that stem from muscle tightness in the neck and shoulders. Techniques such as manual therapy, posture correction, and targeted exercises can provide significant neck pain relief.
Does Saldo Rehabilitation use any technology during physiotherapy treatments?
Yes, we integrate specialised tools into our physiotherapy treatments. Devices like the HUR machine and TECAR Therapy assist in reducing pain, improving mobility, and posture. Learn more about our Robotics & Technology offerings.
