Study Shows that Chronic Neck Pain can be Relieved with Strength Training

Neck pain affects everybody- it causes lost time from work, family and fun. Today I want to share a new study that came out in January 2008 that shows that specific strength training exercises can lead to significant prolonged relief of neck muscle pain, while general fitness training resulted in only a small amount of pain reduction. This study was completed on a group of women.

The Study was completed by two scientists: Gisela Sjøgaard and Lars L. Andersen of the National Research Centre for the Working Environment in Copenhagen, Denmark. Researchers conducted a randomized controlled trial for which they recruited 94 women from 7 workplaces in Copenhagen between September 2005 and March 2006. The women were asked to do specific work related tasks such as typing and desk work. The work consisted of assembly line work and office work, with 79 percent of the participants using a keyboard for more than three-quarters of their working time.


Participants first answered a questionnaire about their pain and then underwent a clinical exam to confirm a diagnosis of trapezius myalgia (muscle pain in the trapezius muscle, which extends along the back of the neck). Participants were assigned to three intervention groups: those who did supervised specific strength training (SST) exercises for the neck and shoulder muscles, those who did high-intensity general fitness training (GFT) on a bicycle ergometer, and a control group that received health counseling but no physical training. Both exercise groups worked out for 20 minutes three times a week for 10 weeks.

The results showed that the GFT group showed a small decrease in neck muscle pain only immediately after exercise, while the SST group showed a marked decrease in pain over a prolonged training period and with a lasting effect after the training ended. "Thus specific strength training locally of the neck and shoulder muscles is the most beneficial treatment in women with chronic neck muscle pain," the researchers state.

The neck pain study also showed that the reduction in pain occurred gradually in the SST group, with trapezius muscle pain gradually decreasing as muscle strength increased. Although the GFT decreased the pain only temporarily, the authors note that even minor decreases in pain may be enough motivation to overcome barriers to exercise, and the resulting increase in fitness may benefit overall long-term health.

The authors state that the marked reduction in pain in the SST group is of "major clinical importance." They concluded: "Based on the present results, supervised high-intensity dynamic strength training of the painful muscle 3 times a week for 20 minutes should be recommended in the treatment of trapezius myalgia."

Reference: "Effect of Two Contrasting Types of Physical Exercise on Chronic Neck Muscle Pain," Lars L. Andersen, Michael Kjær, Karen Søgaard, Lone Hansen, Ann I. Kryger, Gisela Sjøgaard, Arthritis Care & Research, January 2008; 59:1; pp. 84-91.

New Study Shows How Strength Training Helps with Chronic Neck Pain

NEW YORK (Reuters Health) - New research suggests that strength training may ease chronic neck and shoulder pain, a problem that has grown increasingly common as people spend more time on computers.

Neck and shoulder pain commonly stems from the upper trapezius muscle, which spans the upper back and shoulders, and helps move the neck.
Repeatedly performing "monotonous" tasks, such as computer operations or assembly-line work, can cause the muscle to become tight and tender.

The current study included 48 Danish women with chronic trapezius pain, most of whom spent much of their workday in front of a computer. Researchers randomly assigned the women to either perform supervised strengthening exercises or aerobic exercise, or to get general health counseling.

For 10 weeks, women in the strength-training group worked out their neck and shoulder muscles using hand weights, three times per week for 20 minutes. Women in the aerobic-exercise groups worked out on a stationary bike.

After 10 weeks, women who strength-trained showed a 70 percent to 80 percent decrease in their pain ratings from the beginning of the study. In contrast, those who got aerobic exercise often felt better in the couple hours afterward, but there was no long-term pain improvement.

The findings are published in the journal Arthritis & Rheumatism.

The results suggest that specific exercises targeting sore neck and shoulder muscles can bring more pain relief than general exercise, according to lead researcher Dr. Lars L. Andersen, of the National Research Centre for Working Environment in Copenhagen.

Strength training itself boosts the metabolism of protein in muscle, he told Reuters Health, and this might help repair painful muscle tissue. In addition, stronger muscles can bear more of a workload, which might help prevent pain from developing.

Neck pain can have various sources, including arthritis and chronic headaches. According to Andersen, tightness and tenderness across the upper back and shoulders are clues that the pain stems from the trapezius.

The strength exercises used in the study were simple, standard ones for the shoulders and upper back -- like slowly shrugging the shoulders while holding a weight in each hand, arms extended by the sides of the body. So they can be performed at home, Andersen said.

Some people with chronic neck pain may want to get the help of a physical therapist to start, he noted, but that's up to the individual.

As reported by Amy Norton.
SOURCE: Arthritis & Rheumatism, January 15, 2008.

Another great tool to work out trigger points in the trapezius muscle is to use the HealthyNeck System.It has 5 special contact points for your neck that you can use to decrease tension and reduce trigger points. You can use it by yourself, or with a partner.




NJ
Visit us at Arc4life.com
Join our Free Newsletter at Arc4life: The Healthy Back and Neck eNewsletter- Read March 2008
Arc4life is an Ehow expert on health related issues. Read our How to Articles here: Ehow Arc4life Articles
Contact NJ via email: info[at]arc4life.com
Subscribe to this Blog via FeedBurner