Help Plz: Neck Pain and Back Muscle
 

It's been a while since I've posted here; been too busy to hit the gym.

Problem:
I get a lot of neck pain. Probably because I do a lot of desk work such as computer and drawing on drafting table. There was a time when it was so bad I would have headaches daily, and I gotta take tylenol everyday. So eventually I went for massage therapy. After trying 3 different therapist I stayed with 1, but everywhere is around $45 for 30mins. Fortunately MSP covers like 10 a year and makes it $10-ish.

Question:
A friend of mine was involved in a car accident and she hurt her neck. Her case is much more severe of course, and she has to go to chirotherapy regularly. Her physician suggested her to train her trapezius, so muscle would support her neck and head. Would that be applicable to my case? What exercises would you guys suggest? This should be a endurance training with low weight and high reps?

Cheers!

I don't know about working your muscles....but maybe instead check your posture when you're at work

I try very hard to be aware of that already. The only other thing that I can and should do is take regular breaks and stretch every 45 minutes as doc suggests, but realistically how often can you do that.

The other things is that I have to be careful not to do the wrong workout, and make my neck pain worse.

chiro and massage therapy will definitely solve your issues but you have to figure out what the root cause is

back exercises and stretching can definetly help... maybe check out your chair or workstation? i solved alot of back issues after i got a new office chair

Your friend hurt her neck in an acute accident, so her treatment plan may or may not apply to your chronic condition.

1. Ask your workplace wellness association (or read a book) about ergonomic postures and equipment setup (e.g. monitor at proper viewing angle, chair adjusted properly, etc). Use this as an excuse to order a cool new chair!

2. Working your supporting muscles may help, but it won't be a magic cure. If something is injured, one thing you can do is work the muscles around it to support it and protect it. Be careful not to aggravate it though, and learn proper technique.

3. Find a good Chiro that is versed in physical therapy modalities, or visit a good physio. Your doc may not offer much help unless they are specialized or have additional training.

4. Neck/back pain is among the hardest to diagnose/treat, and also the most common musculoskeletal disorder. Most of it resolves on its own over time, and for various reasons! If it doesn't resolve, then there must be some aggravating factor that you haven't explored! Just be patient, do not aggravate it, look at therapies to increase comfort, and come to the realization that there is no magic cure. Try different things (accupuncture, etc) if traditional methods do not help you!