Mobile neck: Exercises and training

Mobile neck: Exercises and training

A guide with exercises against mobile neck. Here, our clinicians go through recommended training and exercises against neck pain due to mobile phone use.

Both adults and children spend more time on their mobile phones. This static load on the neck can, over time, lead to both stiffness and pain in the neck. When you think that it is all the hours on the mobile that cause this type of neck pain, it is called too mobile neck.

- Static load can lead to mobile neck

When we are on the mobile, this often involves a certain anatomical position, where we bend our necks and look concentrated at the mobile screen in front of us. Because the content we watch can be exciting and interesting, it is easy to forget that we are in an unfavorable position. If we then throw a bunch of daily hours into the calculation, it is easy to understand how this can lead to neck pain.

- A more curved neck leads to increased strain

Our head is quite heavy and weighs a lot. When we sit with a crooked neck, our neck muscles have to work hard to hold our head up. Over a longer period of time, this can lead to overload in the muscles and on the neck joints. The result can be both pain and stiffness in the neck. If this then repeats itself day after day, week after week, one will also be able to experience a gradual deterioration.

"The article has been written and quality checked by publicly authorized health personnel. This includes both physiotherapists and chiropractors at Pain clinics Interdisciplinary Health (see clinic overview here). We always recommend having your pain assessed by knowledgeable healthcare personnel."

Tips: Further down in the guide you will get good advice on recommended exercises and their use foam roll. Links to product recommendations open in a new browser window.

What is mobile neck?

The diagnosis of mobile neck is defined as an overload injury to the neck due to unilateral stress over a long period of time. The condition is caused by the head position being too far forward, at the same time as the neck being bent. Holding this anatomical position puts stress on your neck posture, ligaments, tendons and neck muscles. In addition to that it can also lead to increased pressure on your lower intervertebral discs (the soft, shock-absorbing discs between your vertebrae).

Mobile neck: Common symptoms

Here we take a closer look at some of the most common symptoms associated with mobile neck. These may include:

  • Local neck pain
  • Pain in the neck and shoulders
  • A feeling of stiffness in the neck that limits mobility
  • Increased occurrence of headaches
  • Increased incidence of dizziness

In the absence of action and change, the static load will cause the neck muscles to gradually become shorter and more tense. This in turn leads to reduced neck mobility and stiffness, as well as a higher incidence of neck headaches and neck vertigo.

Mobile neck: 4 good exercises

Fortunately, there are a number of good exercises and measures you can take to counteract mobile neck. Well, in addition to reducing screen time and mobile use of course. In this part of the article, we go through four exercises that hit the right neck muscles and joints particularly well.

1. Foam roller: Open up the back of the chest

In the video below shows chiropractor Alexander Andorff how to use a foam roller (also known as foam roller) to counteract the crooked posture in the upper back and neck transition.

Feel free to subscribe for free our youtube channel for more good exercise programs.

Our recommendation: Large foam roller (60 cm long)

A foam roller is a very popular self-help tool that can be used for tight muscles and stiff joints. It is very suitable for use against the slouched back and curved neck posture we often see with mobile necks. Press here to read more about it. All product recommendations open in a new browser window.

2. Training with elastic for shoulder blade and neck transition

Inward rotation exercise for frozen shoulder with elastic

Elastic training is very common in rehabilitation training for the neck and shoulders. This is because it is a very injury-preventive and effective form of strength training. In the picture above, you see an exercise that is particularly suitable for mobile neck. You therefore hold the elastic behind your head as instructed - and then pull it apart. The training exercise is a good posture exercise and also counteracts the muscle tension in the neck and shoulder arches.

Our knitting tip: Pilates band (150 cm)

A pilates band, also known as a yoga band, is a type of exercise band that is flat and elastic. Very practical. Having a band available makes strength training very accessible, as there are dozens of exercises you can do in the comfort of your own home. Stretching exercises for the neck and shoulders also stimulate increased circulation and mobility. Read more about the elastic here .

3. Stretching exercise for the neck and upper back

This is a great exercise for those of you who are stiff and stiff in the back and neck. It is a yoga exercise that is well suited for stretching the muscles in the upper back and neck. The exercise counteracts the crooked posture associated with mobile neck - and actively works in the opposite direction. The exercises can be done several times a day.

4. Relaxation techniques and breathing exercises

breathing

In a modern and hectic everyday life, it is important to take time to relax. There are many different relaxation techniques, and one of the most important things is to find techniques that you are comfortable with and enjoy doing.

Our tip: Relaxation in neck hammock

Bearing in mind that the subject of this article is mobile necks, our thoughts fall to this neck hammock. In addition to providing adapted stretching of the neck muscles and neck vertebrae, it will also provide the opportunity to simply relax completely and relax. It could be a useful aid for stretching the neck after many hours on the mobile. 10 to 15 minutes daily is often enough. Read more about it here .

Summary: Mobile neck - Exercises and training

One of the most important things about mobile phone addiction is that you actually recognize that there may be too many hours of screen time every day. But then it is also the case that this is how society communicates these days, so it is also difficult to get away. By implementing the four exercises we refer to in this article, you will also be able to counteract many of the ailments associated with mobile neck. We also encourage you to take a daily walk and get the blood circulation going throughout your body. In the case of longer-lasting complaints, it is advisable to get help from a physiotherapist or chiropractor.

The pain clinics: Your choice for modern treatment

Our clinicians and clinic departments always aim to be among the elite in the investigation, treatment and rehabilitation of pain and injuries in muscles, tendons, nerves and joints. By pressing the button below, you can see an overview of our clinics - including in Oslo (incl Lambert seats) and Akershus (Raw wood og Eidsvoll Sound). Feel free to contact us if you have any questions or are wondering about anything.

 

Article: Mobile neck: Exercises and training

Written by: Our publicly authorized chiropractors and physiotherapists at Vondtklinikkene

Fact check: Our articles are always based on serious sources, research studies and research journals - such as PubMed and the Cochrane Library. Please contact us if you spot any errors or have comments.

Photos and credit

  1. Cover image (woman holding mobile in front of her): iStockphoto (licensed use). Stock photo ID:1322051697 Credit: AndreyPopov
  2. Illustration (man holding mobile phone): iStockphoto (licensed use). Stock illustration ID: 1387620812 Credit: LadadikArt
  3. Backbend Stretch: iStockphoto (licensed use). IStock photo ID: 840155354. Credit: fizkes

Why do you get disc damage and prolapse in the neck?

cervical neck prolapse and neck pain

Why do you get disc damage and prolapse in the neck?


We constantly receive questions from readers through our free questioning service why you get prolapse in the neck (neck prolapse). We answer that in this article. Feel free to contact us at Our Facebook page if you have any questions or comments.

 

A brief summary first of what a prolapse really is:

Prolapse of the neck is a condition of injury in one of the intervertebral discs in the cervical spine (neck). Prolapse of the neck (neck prolapse) means that the softer mass (nucleus pulposus) has pushed through the more fibrous outer wall (annulus fibrosus) and thus presses against the spinal canal. It is important to know that prolapse of the neck can be asymptomatic or symptomatic. When pressing against nerve roots in the neck, neck pain and nerve pain down the arm can be experienced, corresponding to the nerve root that is irritated / pinched.

 

Such symptoms can be numbness, radiation, tingling and electric shock that shoots down into the arm - it can also occasionally experience muscle weakness or muscle wasting (with prolonged lack of nerve supply). Symptoms may vary. In folklore, the condition is often incorrectly called 'disc slip in the neck' - this is incorrect as the discs are stuck in between the cervical vertebra and can not be 'slipped out'.

 

Acute sore throat

 

Why do you get neck prolapse? Possible causes?

There are many factors that determine whether you get prolapse, both epigenetic and genetic.

 

Genetic causes: Among the congenital reasons why you can get prolapse, we find the shape of the back and neck and curves - for example, a very straight neck column (so-called straightened cervical lordosis) could lead to load forces not being distributed across the joints as a whole (read also : Outstretched back gives a higher chance of prolapse and back pain), but then rather hits what we call transition joints since the forces thus travel straight down through the column without being reduced through the curves. A transition joint is the area where one structure passes into another - an example is the cervicotoracal transition (CTO) where the neck meets the thoracic spine It is also no coincidence that it is in this particular joint between C7 (lower neck joint) and T1 (upper thoracic joint) gets the highest incidence of prolapse in the neck.

Anatomically, one can also be born with a weaker and thinner outer wall (annulus fibrosus) in the intervertebral disc - this will, naturally enough, have a higher risk of being affected by disc injury / disc prolapse.

 

epigenetics: By epigenetic factors is meant conditions around us that affect our lives and our state of health. These can be socio-economic conditions such as poverty - which means that you may not be able to afford to see a clinician when the nerve pain first started, and which thus led to you not being able to do the things that were necessary to do before a prolapse occurred. . It can also be diet, smoking, activity level and so on. Did you know, for example, that smoking can lead to increased muscle pain and poorer healing due to reduced blood circulation?

 

Job / load: A workplace that contains many heavy lifts in unfavorable positions (eg forward bent with twisting) or constant compression (pressure through the shoulders - eg due to heavy packing or bulletproof vest) can over time lead to overload and damage in the lower soft the intervertebral discs. This in turn can cause the soft mass to leak out and provide a basis for a prolapse. In case of prolapse in the neck, it is often seen that the person has a static and demanding job - among other things, several office workers, veterinarians, surgeons and dental assistants are affected due to their occasional static positions when they work.

 

Who is affected by cervical prolapse?

The condition primarily affects younger people aged 20-40 years. This is due to the fact that the inner mass (nucleus pulposus) is still soft at this age, but that it gradually hardens with age and that thus the chance of prolapse is also reduced. On the other hand, there are often wear changes and spinal stenosis more common causes of nerve pain in those over 60 years of age.

Pain in the neck

- The neck is a complicated structure that needs some training and attention as well.

 

Also read: - 5 Custom Exercises For You With Neck Prolapse

Yoga Exercises for Stiff Neck

 

What can I do even against pain in muscles, nerves and joints?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

trigger point balls

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

 

Recommended products for pain relief for nerve pain

Biofreeze spray-118Ml-300x300

Biofreeze (Cold / cryotherapy)

purchase now

 

 

 

NEXT PAGE: - Pain in the neck? THIS YOU SHOULD KNOW!

Ask us - absolutely free!

 

Sources:
- PubMed

 

 

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