Cervical/Neck Pain — Orthopedic's Garden

DIY Corner:

Grab 2 tennis balls and an old (but clean) sock.

Put the tennis balls in the sock.

Tie the sock.

Perfect self-massage tool (or dog toy?).

Use along the sides of the spine from cervical to lumbar or trigger points in the scapula or glutes.

Clinician’s Corner

Special Tests For The Cervical Spine | Physio Plus Fitness

Demonstration/Explanation of Special Tests for the Cervical Spine including:

Spurling’s, Distraction, Brachial Plexus Tension, Brachial Plexus Compression, Shoulder Depression, Tinel’s, Arm Squeeze, Shoulder Abduction Sign, Rust’s Sign, Alar Ligament, Sharp Purser, Transverse Ligament, Soto-Hall, Cervical Flexion, Cervical Flexion Rotation, Deep Neck Flexor, Cervical Extensor Endurance, Cervical Isometric

https://youtu.be/g8qEGbgEtNw?si=q4lXco4w1r9-Oacb

Nothing is more of a pain in the neck than a Pain in the Neck! Amiright!?

Like every condition, tolerance to activity will depend on each individual’s circumstances and type/severity of injury. These resources are not targeted for a specific skeletal or nerve-related pathology but are suggestions for general neck stiffness and soreness, perhaps due to poor posture. As always, refer to your physician for a proper diagnosis and recommended care for your specific condition.

Information

Neck Pain and Problems | Johns Hopkins Medicine

This page includes a video with an anatomical overview of the cervical spine.

https://www.hopkinsmedicine.org/health/conditions-and-diseases/neck-pain-and-problems

Neck Pain Overview | University of Maryland Medical Center

This is a long and detailed webpage that features a lot of great information including explanations of cervical conditions like: Degenerative Disc Disease, Cervical Radiculopathy (Pinched Nerve), Herniated Disc, Spinal Stenosis. It lists and describes different exams/tests to expect when searching for a diagnosis, as well as conservative/non-surgical treatment options. Surgical treatment options discussed include: Discectomy, Cervical Fusion, Laminectomy, Corpectomy.

https://www.umms.org/ummc/health-services/orthopedics/services/spine/patient-guides/neck-pain-overview

Neck Pain Causes | Veritas Health

This is an animated video (<2-minutes) with a brief overview of different causes of cervical pain.

https://youtu.be/uOv6f47LbGI?si=4krR_mSEr-wCdBIH

Resources

Neck Pain Relief Stretches - 5 Minute Real Time Routine | AskDoctorJo

Work on this 5-Minute stretching routine in REAL TIME with Doctor of Physical Therapy, Doctor Jo. Activities include: Cervical Rotation and Side Bending, Shoulder Rolls, Upper Trap Stretch, Levator Scap Stretch, Scalene Stretch, Chin Tucks, and a Towel Stretch.

https://youtu.be/was4RtzpfJs?si=OOQzgWgGJ9MoiJjI

The 7 BEST Posture Correction Exercises for Back & Neck Pain Relief! | PT Time with Tim | PT Time with Tim

Along with addressing the cause of your poor posture and pain, this 11-minute video reviews corrective exercises including: Scapular Retraction, Foam Roller Thoracic Extension, Sidelying Open Book, Prone Chest Lifts, Dual External Rotation, Dual Horizontal Abduction, Self-Massage

https://youtu.be/MrWzSdQMSJY

10 Best Neck Exercises for Neck Pain Relief – Ask Doctor Jo | AskDoctorJo

This video demonstrates: Chin Tucks, Shoulder Blade Squeezes, Cervical Isometrics (Extension/Flexion/Rotation/Sidebending), Resistance Band Isometrics (Sidebending/Rotation/Chin Tuck), Shoulder Shrugs

https://youtu.be/NXC60wUYiPI

Stretches for Neck, Shoulder & Upper Back Pain Relief | 10 min. Yoga to release Tension and Relax | Mady Morrison

This is a beautifully produced quiet, gentle, and easy to follow seated yoga routine done in real time, performing each stretch/movement for 30 seconds each, accompanied by peaceful music.

https://youtu.be/s-7lyvblFNI