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![5 Exercises and Stretches to Reduce Neck Pain - AARP 8225670622173
Neck pain is almost as prevalent as lower back pain among older adults. According to the, up to 70% of people will experience neck pain at some point during their lifetime.
There are many causes of neck discomfort. If you experience severe pain that radiates or throbs down your neck and arms, or if it makes you feel numb or have difficulty walking, consult a doctor. Neck pain can be caused by a number of factors, including an injury sustained in a fall or accident, osteoporosis and a pinched-nerve from tissue inflammation.
Most commonly, however, it is sprains and strains of the muscles and ligaments that are the cause, according to David Kohns. He is a doctor of osteopathy and clinical assistant professor of physical medicine, rehabilitation, and pain medicine at University of Michigan School of Medicine.
Kohns says that the most common neck conditions are myofascial or muscle-related.
Spine experts say that the causes of these injuries can be varied, but are often related to the way people hold their heads and shoulders. If the head is not in alignment with the spine, it can cause neck pain and discomfort.
Robert Medcalf is the director of spine rehab at Atlanta's Resurgens Spine Center. "These are the positions and motions that often cause [pain] symptoms to appear."
Scientists have also found that age and lack of exercise can cause the muscles that cover connective tissue (called fascia) to tighten up throughout the body. This creates sensitive areas known as trigger points. This is how an action that seems harmless, like turning your head, can cause pain or muscle spasms.
As we age, the fascia can become sticky, causing muscle stiffness, says Christine Goertz. She is a professor of musculoskeletal science at the Duke Clinical Research Institute, and vice chair of implementation of spine health innovation in the Department of Orthopaedic Surgery, Duke University. "And that can interfere with the normal movement of your entire body."
Pain can also be caused by muscle tension due to stress or sedentary behaviors (i.e. sitting too much). Stress and prolonged sitting can cause the shoulders to hunch, which will pull the head forward, causing tight muscles.
The good news is, most neck pain can be relieved with an over-the counter pain medication, a heat pad, or an icepack. Goertz says that stretching and movement can also hydrate fascia and muscles. If the pain returns - which it does in around a third - adding a regular breathing routine and exercising the neck and shoulders muscles can help.
"Movement can be one of the best things people can do to reduce the risk that an acute pain condition will become a chronic one," says Kohns.](https://www.americanchiropractors.org/wp-content/uploads/2023/04/5-exercises-and-stretches-for-neck-pain-aarp.png)
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