Causes of Neck Strain and Pain
A neck strain occurs when one or more fibers in a neck muscle or tendon stretches too far and tears. This injury, also called a pulled muscle, can vary in intensity depending on the tear's size and location. While a neck strain typically heals on its own within a few days or weeks, the pain may range from mild and achy to sharp and debilitating. More than 20 muscles are connected in the neck. These muscles work together to help support the head's upright position and facilitate movements of the head, neck, jaw, upper back, and shoulders.
Some common causes of neck strain include:
- Poor posture or holding an awkward position. The neck's muscles, tendons, and other soft tissues can become overstretched when the head is held too far forward or tilted at an angle for too long. Some examples include being hunched over a computer for several hours, holding the phone between the ear and shoulder, or sleeping in a position that does not support the cervical spine well. An increasingly common problem is text neck, which describes neck pain that is caused by looking down at a phone screen or other wireless device for too long or too frequently.
- Lifting something too heavy. It is likely for the neck to become overexerted and strained when lifting something that requires too much work for the muscles.
- Collision or fall. A sudden impact can jar the head and cervical spine to move too quickly for the muscles, which may lead to whiplash or other types of neck strain injuries. Some examples include auto accidents, bike accidents, or sports injuries, such as in football.
- Performing a new activity. Putting any muscle through a new type of activity that is somewhat strenuous makes it more susceptible to strain, including in the neck. For instance, athletes are more susceptible to muscle strains at the beginning of a training season.
- Repetitive motions. For all the motions and loads that neck muscles can handle, doing too many repetitions can eventually strain the muscles.
The Course of Neck Strain
A neck strain may be painful as soon as the injury occurs, or it may take many hours for the inflammation to increase and symptoms to appear. Sometimes the symptoms start so gradually that it is difficult to trace how or when the injury occurred. Typically, neck strain pain and stiffness continue to worsen during the first day or two after the injury.
Most cases of neck pain have a postural component as part of the underlying problem. In such cases, recognizing and understanding poor posture can play an important role in finding neck pain relief. Good posture, as it relates to the neck, is commonly considered when the ears are positioned directly above the shoulders with the chest open and shoulders back. In this neutral position, also called normal head posture, stress on the neck is minimized because the head's weight is naturally balanced on the cervical spine.
The longer that poor posture is continued—such as being hunched over a computer or slouching on the couch—the more likely that neck pain, stiffness, and other symptoms may develop.
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