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4 Mistakes Worsening Your Neck And Shoulder Pain You Need To Hear

The holiday season is upon us – a time of joy, family, and festivities.

But for those battling neck and shoulder pain, it’s a season overshadowed by discomfort and frustration.

Imagine struggling with pain while trying to buy presents, hang decorations, travel to see family, or cook a festive meal.

It’s not just the physical pain that’s draining; it’s the emotional toll of not being able to fully engage in these cherished moments.

Understanding Neck and Shoulder Pain

Neck and shoulder pain can stem from various factors – poor posture, stress, overuse, or even sleeping in the wrong position.

These pains can range from a dull ache to a debilitating condition, but remember, help is always available.

Knowing the root causes can be a game-changer in your journey to recovery.

The Common Mistakes

In my years of practice, I’ve noticed recurring mistakes that many people unknowingly make, exacerbating their neck and shoulder pain.

Understanding and addressing these could be your first step towards a pain-free life.

Ignoring Posture During Daily Activities

It’s easy to overlook our posture during everyday tasks, but the implications are far-reaching.

Slouching over a laptop or constantly looking down at your phone (a posture we often refer to as “text neck”) places immense strain on the neck and shoulder muscles.

Over time, this leads to muscle imbalances – some muscles become overly tight and shortened, while others are underused and weakened.

This imbalance not only causes discomfort but can also lead to chronic pain conditions.

It’s essential to make conscious efforts to maintain a neutral spine position, aligning your ears with your shoulders and your shoulders with your hips, to avoid these issues.

Overlooking The Importance of Ergonomics

The design of your workspace has a significant impact on your physical well-being.

Poor ergonomics, like a chair that doesn’t support your back or a monitor that’s too low or too high, forces your body into unnatural positions.

This not only aggravates existing neck and shoulder pain but can also be the source of new pain.

The key to ergonomic success is to create a workspace that supports your body’s natural posture.

This means adjusting your chair, desk, and computer so that they promote an upright posture, with your feet flat on the ground, your wrists supported, and the top of the monitor at eye level.

Neglecting Regular Exercise and Stretching

Regular physical activity, including specific neck and shoulder exercises, plays a crucial role in managing and preventing pain.

Exercises strengthen and stretch the muscles, improving flexibility and reducing tension.

Stretching, in particular, is vital for maintaining muscle elasticity and joint mobility.

Without these, muscles become tight and stiff, increasing the likelihood of pain and injury.

It’s not just about doing any exercise, but the right kind, focusing on gentle stretches and strength exercises that target the neck and shoulder area.

Pushing Through The Pain

A common mistake is to ignore the pain and continue with daily activities as if nothing’s wrong.

While a certain degree of discomfort is normal in life, persisting pain is a signal from your body that something isn’t right.

Ignoring this pain and continuing activities that exacerbate it can lead to a worsening of symptoms and potentially cause long-term damage.

It’s crucial to listen to your body and seek appropriate care when pain persists. This could involve modifying your activities, using pain management techniques, or seeking professional help.

BONUS: Beyond Exercises for Neck Pains

While these exercises for neck pains are effective, understanding the ‘why’ behind your pain is crucial. That’s why I recommend our free guide, “How to Beat Neck & Shoulder Pain, Without Taking Pills or Having to Call and See a Doctor”.

It’s more than just a collection of tips – it’s a roadmap to understanding and tackling your neck and shoulder pain, enabling you to take proactive steps towards recovery.

GET YOUR FREE REPORT NOW!

Personalized Help at Focus Physical Therapy

But what if exercises for neck pains alone aren’t enough?

That’s where personalized care comes in. At Focus Physical Therapy, we offer more than just generic treatments. Our approach is hands-on, integrating techniques like dry needling, joint manipulation, and a keen focus on posture, which is often at the heart of chronic neck pain.

Our expert team also provides extensive coaching on managing pain at home, including using foam rollers to release tension.

Ready to experience this tailored care? Connect with us at 502 509 3136.

Your Neck and Shoulder Assessment

Feeling overwhelmed? Our Neck and Shoulder Assessment is your starting point.

This isn’t just about diagnosing the issue; it’s about understanding your unique pain journey.

It’s an opportunity to meet our expert team, have your story heard, and find a personalized path to relief.

Book your assessment today, or download your free report to reduce neck pain, and take the first step towards a life free from neck pain. With the right care and guidance, you can break free from the cycle of pain and disrupted sleep.

You deserve a pain-free, well-rested life, ready to embrace the joys of each new day.

So, what are you waiting for?

Book Your Free Neck and Shoulder Assessment Here or Download Your Free Report To Reduce Neck Pain.

Free Information To Find Relief From Neck And Shoulder Pain

Read Our Blog – 3 Proven Exercises For Neck Pains That Can Improve Your Sleeping Cycle

Read Our Blog –  Say Goodbye to Neck & Mid Back Pain! Learn Effective Foam Roller Techniques!

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Dr Brad Conder

Dr Brad Conder

Dr. Brad Conder is the owner of Focus Physical Therapy. He is board-certified in orthopedic physical therapy and has been a practicing physical therapist for 12 years. Brad has experience in outpatients orthopedics, industrial onsite medicine, hospital physical therapy, and home health physical therapy. Brad got his physical therapy degree from the University of Kentucky in 2004 and his doctorate in physical therapy from Regis University in 2007. Dr Conder’s primary experience is in outpatient orthopedics, and he has a particular interest in manual physical therapy, including dry needling, Maitland style manual techniques, and industrial onsite medicine.
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