Cervicalgia, as neck pain is called, is one of the most common conditions today. According to data from the Spanish Society of the Spine (GEER), 80% of neck pain is functional, that is, it is linked to contractures, poor posture and overwork. Forced spinal postures and failure to adopt habits that reinforce postural hygiene can worsen or intensify pain. To find out a little more about this condition, we spoke with Mariano González Sáez, trauma expert physiotherapist and director of the NeuroSport Advanced Physiotherapy Clinic.
Cervical contracture: how to identify it
When we talk about cervical contractures, we are often referring to unidentified general pain, especially in the back, occipital region, neck and upper vertebrae of the spine. As González explains, “a contracted muscle is a weak muscle, therefore, there may be localized or even radiating pain in a pattern, which would tell us that this contracture is of a specific type called a ‘trigger point’.”
“Muscle rigidity and muscle tension could appear, which would cause a functional limitation, that is, the joint would move differently,” specifies the specialist, who also admits that, since it is a weak muscle, “there may also be a loss of strength.” Therefore, this is also linked to limited joint movement; for example, with difficulty turning the neck.
What are the causes of muscle contractures?
In a way, muscle contractures are a defensive reaction of the body, which is triggered when a muscle is subjected to stress beyond its capacity, or to protect a painful and inflamed joint. A contracture occurs when muscles, tendons, joints, or other tissues shrink or shorten, causing deformity.
It can form for several reasons. “It’s not just poor posture, which is one of the most common causes, that can cause a contracture,” says González. It can also appear for other reasons, such as “repetitive movements; excessive use of the muscle, that is, when we overload it, because that is when it tires and weakens; sudden movements, because the muscle fibers have not had time to warm up and, therefore, they “block”, and that is when the tight band or contracture appears,” explains González.
Behind a contracture, there can also be “a trauma or a blow, our muscles are our armor, and often they are contracted to protect what is underneath,” explains González.
How to relax and relieve this tension
Without treatment, this pain risks becoming chronic, limiting mobility and affecting daily well-being. But the good news is that by addressing the causes, you can relieve neck pain and restore the feeling of lightness in your upper back and neck. How to treat them? Can we apply heat, or is it counterproductive?
As González explains, the solution will depend on several factors. One of them is “the origin of this contracture. Scientific evidence tells us to perform gentle stretching and treat the muscle in order to improve blood circulation (there is a blockage and energy reserve that prevents the contracture from spontaneously disappearing).”
The steps to relieve neck pain rely on different techniques “aimed at reducing local inflammation, improving blood circulation and strengthening the muscles”. As for whether heat relieves or not, whether it goes well or not, González affirms that even if it “improves this ‘muscle relaxation,’ we must always respect the 48 hours from the start of the natural inflammatory process; otherwise, it does not regenerate the body,” explains González.
“Thermal patches or high-power lasers can be used, depending on whether you want to go deeper or not,” advises González.
How can we prevent cervical contractures
Our habits and our environment have a direct relationship with the health of our neck. If we ensure that we provide them with the necessary care and support, it will be easier to avoid problems. Incorporating certain adjustments into our lifestyle can help us prevent neck pain. Adopting healthier habits can go a long way toward preventing discomfort.
For González, it is essential to “maintain an active life, try to maintain good muscle tone, regardless of each person’s age, to adapt exercises and sporting activity to each person,” explains González. But beyond physical activity, diet also plays a determining role. “Let’s remember that we are what we eat and that a diet rich in protein will help us maintain healthier muscles. That’s why I always recommend going to a nutritionist,” admits González.
Another good reason to drink plenty of water during the day is to nourish and hydrate, so “we can regenerate and improve the quality of the muscle,” explains González.
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