This term we will be thinking about how Pilates can help us manage and prevent neck pain.  Neck pain is very common. About 1 in 2 people develop neck pain at some time in their lives. It is most common in those aged 35-50 years. Neck pain is more common in people who spend much of their working day at a desk, with a ‘bent-forward’ posture. If you have neck pain physiotherapy can help.

The most common causes for neck pain are:

Mechanical or postural. This includes poor posture, muscle imbalance, stiffness and minor strains and sprains to muscles or ligaments in the neck.

Injuries, such as whiplash can cause neck pain.

Nerve Irritation. Occasionally the nerves of the neck can be irritated as they pass through the neck, this can cause arm pain and pins and needles too, the joints or discs of the neck can cause this irritation.

Wear and tear can be another factor in neck pain. All of our joints show evidence of aging, just as our hair might go grey and skin might get a bit wrinkly. Sometimes these changes can be associated with ongoing pain. This is also known as cervical spondylosis. This is more common in older adults.

Worry and Stress We often carry our tension in our neck and shoulders, anxiety makes nerves more efficient at sending pain signals, stress means we often don’t have the time or space to exercise or be mindful about how our bodies feel. These factors means that on lots of levels stress and anxiety aren’t good for our neck health.

How can I ease neck pain?

The good news is that, in most cases neck pain resolves itself in a few days or weeks. Keeping your neck gently moving, applying warmth and using pain relief should help.

If you aren’t sure what is causing your neck pain, it doesn’t self resolve or keeps reoccurring book an appointment to see us or see your GP. We would be happy to assess you and help you to manage the problem. Contact us here. 

Can Pilates help neck pain?

Yes. Pilates for neck pain can ease soreness, improve movement and correct postural imbalances.

Pilates exercises are an effective way to mobilise joints through their range of movement. Moving joints helps keep them lubricated and flexible. This term each week will have some focus on neck health so we will be helping you to address any stiffness in the neck, upper back and shoulders that can contribute to neck pain and headaches

Pilates also focuses on strength and muscle endurance. Strong, balanced muscles provide support and stability to our joints. Pilates for neck pain will help you to build strength in your neck muscles and wider core.

Neck heath means more than the condition of the 7 joints and small muscles of the neck. Pilates focuses on posture and alignment and will help you to look to how your whole body is balanced with the neck, how it works together to support the weight of your head as you move, sleep, work and play.

At Pop up Pilates all of our instructors are registered health care professionals, most of us are senior or specialist physiotherapists.  Doing Pilates with us means you are in safe and knowledgeable hands. At Pop up Pilates we practice clinical Pilates which is specially adapted with musculoskeletal health in mind. When we are looking at neck health this is especially important. Lots of traditional Pilates involves lots of head lifts and neck flexion and whilst there is nothing wrong with these movements, without the correct preparation, technique and balance, some of these movement can aggravate already sore necks.

Pilates exercises to help my neck health

Whether or not you have neck pain Pilates can help you improve your musculoskeletal health.

This term, your instructor will focus on a different aspect of neck and upper spine health. They will design a bespoke, holistic, programme for you and your course mates with neck health in focus. Our courses are gently progressive, so that each week you get a little stronger, a bit more flexible and learn more about your body.

Below is the template that your instructor will use to plan your programme this term. Remember no class programme will look the same because all classes are bespoke.

• Week 1:  Understand and recap the key elements of Pilates, the foundations of the Pilates method.
• Week 2: Neck Flexibility, look forward to some lovely stretches and mobility work for tight and stiff necks this week.
• Week 3: The Shoulder Girdle, our neck doesn’t work alone, this week we will be incorporating some work for those shoulder blades.
• Week 4: Neck Stabilisers, those deep core muscles of the neck will be in focus at Pilates this week. Just because they are small doesn’t mean they can’t be mighty!
• Week 5: Thoracic Spine mobility, this week we are looking down at the 12 joints of the middle back. Look forward to some feel good rotation work as we ease out and lengthen.
• Week 6: Neck and chest opening.  Day to day life involves so much bending, leaning, reaching forward. This week your physio will be helping you to look at improving that balance. Extending up, opening out and strengthening those anti-slouch muscles.
• Week 7: Spinal stacking. This week we will look at antigravity work for our spine. It is a particular good week for those of us who need to spend time sitting at a desk for long periods.
• Week 8: Recap of the term focussing on neck health as a whole

Find out more about Neck Pain and Pilates

https://www.nhs.uk/conditions/neck-pain-and-stiff-neck/

https://www.csp.org.uk/conditions/neck-pain

https://www.csp.org.uk/conditions/neck-pain/video-exercises-neck-pain

https://patient.info/bones-joints-muscles/neck-pain

https://www.versusarthritis.org/media/23110/neck-pain-information-booklet.pdf