A Big Pain in the…Neck: Resistance Training as an Alleviant to Neck Pain

Hunching over your laptop or computer keyboard is extremely common among office workers. This position places a lot of strain on the neck, causing strains and a higher chance of injury. One proposed is specific neck strengthening exercise as part of long-term therapy to combat this issue.

The Study

A new study posted in the International Archives of Occupational and Environmental Health examined the use of resistance training on chronic computer-related neck pain.

The researchers conducted a randomized, controlled trial using 109 women from “monotonous jobs”. Each subject was separated into one of three groups: progressive resistance training (PRT), fixed resistance training (FRT), and a control group (CG). For the resistance training groups, each woman was allocated four exercises for neck muscles using an elastic rubber band. The progressive group would slowly try to build up their capabilities whilst the fixed resistance training group would stick to the same level each time.

The Results

At the end of the study, the results were “significantly” better in the PRT and FRT group compared to the control group who did nothing. Each resistance training group experienced less pain and had more strength though the PRT group did show better results throughout the experiment and in the 3-month follow-up.

Final Thoughts

It’s probably no surprise, but it seems like specific exercises for the neck are what’s needed to combat neck pain. Regularly stretching and strengthening your neck throughout the week can be a great way to avoid any aches along your spinal area. The same goes for the lower back.

However, the best solution will be to prevent the problem from occurring in the first place by maintaining a proper posture whilst sitting, and also engaging in active breaks throughout the day. Simply getting up from your desk and walking around for a few minutes will help alleviate any issues you might be feeling in your muscles and joints. As well as this, investing in a standing desk or switching from a seated to standing position throughout the day will be equally useful, if not more so.