Does Stress Cause Neck Pain?

Does stress cause neck pain? The short answer is no! At Elements Physiotherapy and Rehabilitation, we like to say “contributes to” instead of “causes.” The casual way healthcare professionals throw around terms can lead to confusion and, worse still, ineffective treatment. Fortunately, our highly skilled therapists know how to dig deep and find the root cause of your neck pain, and this information helps you find relief!

Let’s discuss Nicole, a 40-something-year-old working mother of three. Nicole was used to being very active, balancing her work schedule with getting her kids to all the various activities and school functions that come with being a mom nowadays. 

Her neck pain first started as a crick in the neck when she woke up one morning. As the day progressed from driving her kids around to sitting at her desk, she noticed that turning her head became more difficult and painful, making focusing on work nearly impossible.

Nicole struggled to figure out why her neck started hurting and came to the conclusion that stress “must be” the culprit. The more pain and difficulty moving she had, the more convinced she was that stress was to blame.

Understanding Nicole’s Neck Pain

One of the most common things we hear from our patients is that their pain started for “no apparent reason.” Like Nicole, people will wake up with a crick in their neck or notice a stiffness turning when driving in the car. It is also common for people to notice tightness in their upper back and neck after a long day.

So, what is actually the source of the pain? In most cases, there is an issue with the neck joints or the neck muscles due to prolonged positions. Our neck joints don’t like remaining in any position for extended periods. In Nicole’s case, she first noticed her pain in the morning, which may have been related to her neck position while sleeping. It is also important to note that in Nicole’s case, the first sign of any issue was in the morning when she woke up, unrelated to stress. 

As Nicole’s day progressed, her pain got worse. But this also was more likely related to how she held her neck while driving or sitting at her computer. In both cases, her posture, specifically how she held her neck, seems to have contributed to her pain. Prolonged sitting can lead to a forward head position, resulting in tension to soft tissue (i.e., muscles, tendons, and ligaments) or negative changes to our blood flow. 

The muscles of our neck function best when we move them. So, holding her head in one position likely led to irritation of the muscles and affected her ability to move her neck, which in turn caused stress.  

Stress “contributes” to neck pain because, when we experience stress, our bodies naturally respond by tensing up as a protective measure. This tension can lead to discomfort, particularly in the neck and upper back region. Research studies have found that individuals with higher stress levels reported increased neck pain as compared to those with lower stress levels. This is why we say “contributes” to, but not the cause of, neck pain.

How Physical Therapy Can Help Alleviate Neck Pain

We will target the source of your pain by performing a thorough examination, starting with your medical history and details about how, when, and where your symptoms began. As we saw with Nicole, determining how, when, and why the pain started helps us eliminate possibilities and get to the actual root cause(s). 

Our therapists will also analyze your posture and movement to identify any limitations or restrictions contributing to your condition. We’ll use this information to design a program that addresses your specific needs. 

Our treatment plans focus on relieving your pain and improving your posture, mobility, strength, etc., and educating you about managing your symptoms. Your program will likely include manual therapy (i.e., soft tissue work and/or joint mobilizations), targeted stretches, exercises, activity modification, or posture recommendations.

We’ll listen to your unique situation and specific issues and then work to help you find relief and get back to your normal routine.

Shoveling Snow? How to Do it Safely

While some people have turned to snowblowers to clear their sidewalks and driveways, we’re still fans of the old-fashioned way–if for no other reason than it’s an excellent means of getting your heart pumping. You just need to follow a few simple tips to help prevent an injury:

• Dress appropriately. The cold weather puts you at a higher risk of suffering muscle strain, so bundle up and stay warm. 
• Warm up first. Shoveling snow is a great workout, which means you need to warm up your body before you get started. Work through simple mobility exercises targeting your arms, shoulders, back, and legs.
• Use proper form. It’s easy to fall into awkward postures when shoveling snow, so make sure you’re using good form (like lifting with the spine in a good position and avoiding rounding the back or twisting repeatedly to one side). Need some pointers? Our PTs are happy to help!

Looking for more guidance about shoveling snow–or performing other outdoor winter chores? Call Elements Physiotherapy and Rehabilitation to schedule an appointment!

Separating Muscle and Joint Pain: The Key to Lasting Results

Do you notice tightness in your upper back and neck? Is it more tight on one side than on the other? The location and characteristics of your neck pain are valuable clues for our skilled McKenzie trained therapists at Elements Physiotherapy and Rehabilitation to identify the likely culprit for your pain, which helps us guide you to lasting relief.

Ready to unlock the secret to lasting relief from neck and upper back pain? Don’t ignore those subtle signs — reach out to our skilled physiotherapists today, and let us help you resolve your pain once and for all!

Neck Pain — Muscle vs. Joint

It can be difficult for people to determine where their pain originates. One of the most common reasons people describe their pain is “no apparent reason.” It often seems to come out of the blue or while doing the same everyday things you usually do. 

You can use these clues to point you in the right direction:

These clues can help us determine what is causing your pain, but the best way to get lasting relief is to schedule an appointment with one of our McKenzie therapists!

Patient Success

“I can’t recommend Ramya enough! From the moment I walked into the clinic, I felt welcomed and at ease. She took the time to listen to my concerns and thoroughly assessed my condition before creating a tailored treatment plan. The sessions were both professional and friendly, and I appreciated the clear explanations of the exercises I needed to do. My progress has been remarkable, and I’m now pain-free. If you’re looking for someone who is knowledgeable, compassionate, and dedicated to helping you heal, look no further.” – Vimhal S.

Recipe of the Month: Immunity Soup

Ingredients:

• 1 tablespoon extra virgin olive oil
• 1 medium onion, quartered and thinly sliced
• 3 celery stalks, thinly sliced
• 1 medium carrot, thinly sliced
• 8 medium garlic cloves, very thinly sliced
• 2 tablespoons grated ginger, peeled
• 3/4 teaspoon finely ground white pepper, plus more to taste
• 1 1/2 cups mushrooms, trimmed
• 8 ounces firm tofu, sliced into thin slabs
• 2 1/2 teaspoons fine grain sea salt
• to serve: lots of chopped green onions, sliced watermelon radish, and/or pea shoots

Instructions:

1. Heat the oil in a large soup pot over medium heat, and stir in the onion, celery, carrot, garlic, and ginger. Gently sauté just until soft, you don’t want any browning. Add a small splash of water if the pan dries out in the process. 
2. Stir in the white pepper and 10 cups of water. Dial up the heat to bring the broth to a simmer, and hold there for about 15 minutes. Add the mushrooms, tofu, and salt, and gently simmer for another 5 minutes. Stir well, taste, and adjust with more salt or water if needed.
3. Ladle the soup into shallow soup bowls and top with lots of green onions, pea shoots, and a few watermelon radish slices. Add a finishing drizzle of olive oil, and enjoy!