Experiencing Neck Pain? Here’s How to Prevent & Treat It

Are you starting to feel tight around your neck or maybe a sharp pain in your back? With students returning to school this week and others back in the office, we have had a few clients raise concerns about their posture. Unfortunately, the increased use of digital devices, such as mobile phones and laptops, has resulted in users subconsciously shifting their heads in front of their shoulders instead of directly above them. Repetitive misalignment results in slouched-forward shoulders, a rounded upper back, a shortening of the muscles in the neck and a compressed cervical vertebrae. Forward head posture overworks the muscles in the cervical spine, forcing the body to use improper muscles to hold your head, resulting in muscle imbalances. Typical symptoms include:

  • Neck discomfort
  • Muscle tension
  • Headaches
  • Mid-back pain
  • Nerve pain

Solutions such as painkillers and anti-inflammatory medication only temporarily resolve chronic pain, prolong the pressure put on your neck, and put you at greater risk of injury. Forward head posture increases the load of your head onto the cervical spine which simultaneously increases stress on the shoulders. As previously mentioned, looking down at your device causes neck issues, unsupportive pillows, poor driving posture and carrying heavy bags on one shoulder. 

Here are our top tips on how to keep your neck safe without impairing surrounding muscles:

  • Exercise regularly: Implement movements that focus on strengthening and stretching tight muscles in your neck and back to force your body to hold a secure posture. Our physiotherapists are well-trained in assessing your posture and the functionality of your muscles to create exercise programs tailored to your needs. 
  • Implement good ergonomic practices: Instead of constantly tilting your neck downwards, raise your laptop or utilise a desktop computer to be eye-level with your work. This works perfectly with an ergonomic chair that supports and conforms to your body. Investing in a cushioned chair with adjustable armrests, backrests and heights will prompt the body to sit optimally. Our physiotherapists encourage undertaking ergonomic workplace assessments to help reduce the incidence of physical hazards and ensure proper posture. Consider how often you stand, your posture, equipment including laptops and keyboards, and how you position your wrists. 
  • Sleep properly: Use a supportive pillow that will align your entire spine. We recommend pillows that are firm enough to hold their angle yet soft to conform to your body. 

Need Extra Support?

If you are experiencing persistent neck and/or back pain, it is best to consult a physiotherapist before causing any nerve damage. Our expert teams in Penrith and Rouse Hill will assess your posture, offer tailored exercises and provide recommended therapy options such as massages to increase your neck’s range of motion. Book online through our website here or call (02) 4721 7798 to request your consultation in our Penrith or Rouse Hill practice to overcome your neck pain!

Through his experience in competitive sport, lifting, athletics and ergonomics, JJ appreciates the importance of the relationship between movement and meaningful activities.

JJ graduated with a Master of Physiotherapy from The University of Sydney after completing a Bachelor of Occupational Therapy at Australian Catholic University. With the client at the centre, he believes in facilitating their journey by helping to equip them with the knowledge and guidance in building their body’s capacity to engage with their surroundings, adapt to change and move effectively. He also prioritises in participating in his own exercise routine and sporting interests such as Golf, Basketball, lifting and running to understand the various demands of activities and better relate to the client experience. 

Previous to his career in Physiotherapy, JJ worked within the injury rehabilitation space and as a clinical Occupational Therapist. He also has an interest in videography and reading and is always open to new recommendations.

Julian graduated from the University of Sydney in 2020 with a Bachelor of Physiotherapy, achieving First Class Honours. With a strong foundation in evidence-based practice, he has developed a special interest in treating hand and vestibular injuries. His expertise also extends to managing sports-related injuries, especially those common in grappling sports. Having trained in these disciplines himself, Julian brings a unique understanding of the physical demands and challenges involved, allowing him to provide highly personalised care to athletes and active individuals alike.

A firm believer in proactive healthcare, Julian advocates for everyone to prioritise their physical health and take steps to prevent injuries before they happen. His approach emphasises avoiding orthopedic issues, leading an active lifestyle, and ultimately extending one’s health span. Through his work, he aims to empower clients to not only recover from injury but to achieve lasting well-being in their everyday lives.

Elin, is an alumni of St. Edward’s University and holder of a Bachelor’s degree in Kinesiology, furthered her academic journey by attaining a Doctor of Physiotherapy from Macquarie University in 2022.

Her passion for sports, particularly football (soccer), is evident in both her academic pursuits and personal endeavors. Specialising in the comprehensive well-being of athletes, Elin focuses on restoring them to peak performance while actively preventing future injuries.

Elin’s professional expertise is centered on musculoskeletal rehabilitation, with a specific emphasis on addressing and preventing knee injuries. Her approach integrates expert treatment with a commitment to educating and empowering patients, fostering their active involvement in enhancing their health and overall quality of life.

As an active participant in NPL football with SD Raiders, Elin brings firsthand experience and a profound understanding of the sport’s demands. Beyond the field, she extends her influence by contributing sports coverage over the weekends.

Christopher (Chris) Han graduated from the University of Sydney with a Bachelor’s Degree in Occupational Therapy, and then completed the Doctor of Physiotherapy program at Macquarie University in 2018. Chris is currently undertaking his PhD at the University of Sydney and Institute for Musculoskeletal Health in the field of low back pain and is due to complete this in early 2024. 

Chris is currently an assistant Physiotherapist for the NRL Referees. Chris has previous experience as the head Physiotherapist at Panthers Premier League Netball and a number of elite sporting athletes in the private setting.

Through Chris’ experiences, he has a particular interest in all areas of the body and musculoskeletal physiotherapy, sports, vestibular rehabilitation, and Men’s Health (pre and post prostate surgery).

Suzanne graduated from Western Sydney University with a Bachelor of Health Science (Sports and Exercise Science) in 2015. She then went on to continue her studies at Macquarie University graduating from the Doctor of Physiotherapy post-graduate degree in June 2019.

Since graduating, Suzanne has worked in the local Penrith area in both private practice and Sports Physiotherapy. Suzanne has worked with sporting teams including Penrith District Netball Association, Mt Druitt Rangers (NPL), Penrith Valley Figure Skating Club, and local dance and cheer schools. 

Suzanne has a particular interest in working with artistic athletes including cheerleaders and dancers. She has a professional background in both cheer and dance and has previously worked as both a cheer coach and dance teacher. Suzanne’s previous experiences are an invaluable resource to her as a physiotherapist, as she has a thorough understanding of the level of physical fitness and skill acquisition that these athletes must have in order to be successful on stage and in competition.

Suzanne’s other areas of clinical interest reside in lower limb musculoskeletal injuries, spinal pathologies and women’s health.

Nathanial graduated as a physiotherapist in 2012 which saw him work in private practice and hospital settings gaining experience in all areas of physiotherapy including hand therapy, splinting/casting, pre/post-operative care, Men’s Health and general musculoskeletal, occupational and sports physiotherapy. Since then he has gone on to complete further studies in physiotherapy enabling him to be the only dual titled Musculoskeletal, Sports and Exercise Physiotherapist in Penrith.

Nathanial has a strong background in sports physiotherapy achieving accreditation with NSWIS as a service provider and working with many elite sports teams.

Nathanial has a particular interest in working with elite athletes, complex cases and in particular assessment and management of knee, hip and shoulder pain.

Andrea graduated from the Australian Catholic University completing her Bachelor of Exercise and Sports Science in 2018 and Master’s of Clinical Exercise Physiology in 2020. After graduating she attained accreditation with ESSA as an Exercise Physiologist.

During her studies she gained clinical experience in both hospital and private practice settings, in cardiac rehabilitation, neurological conditions, cancer and chronic musculoskeletal injuries.

Since working at Progressive, Andrea has a specialist interest in treating musculoskeletal injuries, helping people in the mid-late stage of rehab to get them to return to sport or work. As well as helping people manage chronic conditions such as arthritis, osteoporosis and diabetes.