Help with a Stiff Neck
As a sports physical therapist, I often see baseball players dealing with stiff necks, a frustrating and sometimes painful condition that can limit your ability to perform at your best. Whether you’re a baseball player or a regular person, we’ve all woken up with a stiff neck before. Your neck plays a critical role in maintaining your range of motion, reaction times, and overall mechanics. Let’s dive into why stiff necks happen and how you can treat them to stay in top shape on the field.
In Focus: What and Why does Neck Pain Occur
A stiff neck typically arises from muscle strain or tension in the upper back and neck region. For baseball players, this is often the result of repetitive motions, such as throwing or batting, which place significant strain on the cervical spine and surrounding muscles. Poor posture during practice or games, as well as off the field, can exacerbate this issue. Think about the time spent hunching over while analyzing game footage, sitting in the dugout, or even looking down at your phone. These positions can cause imbalances in the neck muscles, leading to stiffness and discomfort. Acute trauma, like a sudden jolt from diving for a catch or a collision, can also contribute to neck stiffness.
When your neck is stiff, it can disrupt your ability to rotate your head freely, a motion that’s crucial for tracking the ball, positioning yourself defensively, or delivering an accurate pitch. Left unaddressed, this stiffness can lead to compensations in your body’s movement patterns, potentially resulting in shoulder or back issues down the line.
Just a quick note, that the majority of the time, neck pain is orthopedic in nature, but sometimes we cannot ignore some of the more serious issues.
When is a stiff neck serious?
A stiff neck usually isn’t serious. But if you have meningitis, it’s important to get treatment as soon as possible.
Nausea or vomiting.
Light sensitivity (photophobia).
Feeling confused.
Lack of energy, extreme sleepiness or trouble waking up.
Lack of appetite.
Small round spots that look like a rash (petechiae).
While rare, these are signs of Meningitis, which can be fatal if it’s not treated as soon as possible. Go to the emergency room if you have a stiff neck and any of the symptoms of meningitis above.
Expert Insights: Strategies for Managing Neck Pain
Fortunately, there are effective ways to address and prevent stiff necks. I tell a lot of the patients that I treat for neck pain it is important to strengthen your neck when you are healthy! I get it, neck strengthening is weird. If you saw someone at the gym doing it, you would think that it is strange. But the truth is, we strengthen and train other parts of our bodies, why not our neck?
The neck is often overlooked in strength training routines, yet it's crucial for overall body stability and injury prevention. When the neck muscles are weak, any strain or injury can lead to longer recovery times and more discomfort because there's no solid foundation to support healing. Strengthening the neck can help mitigate the risk of injury and provide better support for everyday movements. Just like with knees or other joints, regularly training the neck can provide greater resilience, helping to reduce the severity of any injuries and speeding up recovery. Incorporating exercises that target neck mobility and strength into your routine could be a game-changer in terms of injury prevention and recovery.
First and foremost, prioritize proper warm-ups and cool-downs that include neck mobility exercises. Simple stretches, such as gentle neck rotations and tilts, can help maintain flexibility and reduce tension. Incorporating strength training for your neck and upper back muscles is equally important, as this can enhance stability and resilience during repetitive baseball movements.
Posture awareness is another key factor. Make a conscious effort to sit and stand upright, whether you’re on or off the field. When sitting, keep your back supported and your head aligned with your shoulders. If you’re spending extended time on your phone or laptop, take frequent breaks to stretch and reset your posture.
For persistent or severe stiffness, it’s wise to consult a physical therapist who can assess your condition and create a personalized treatment plan. Techniques such as manual therapy, dry needling, or guided rehabilitation exercises may be necessary to resolve the issue fully.
Want more reasons to start strengthening your neck? Strengthening the neck muscles can also play a significant role in preventing or mitigating the effects of mild traumatic brain injuries (mTBI), such as concussions. A stronger neck can stabilize the head during impacts, reducing acceleration forces that contribute to brain injuries. This study found that for every one-pound increase in neck strength, the odds of sustaining a concussion decreased by 5%. This systematic review concluded that dynamic neck strength training might reduce the risk of concussions and other head–neck injuries, while this one indicates that athletes with higher neck strength experience lower magnitudes of head impacts across various sports.
Technique Spotlight: Eliminating Neck Pain by challenging your posterior chain
Here is what I love about this exercise: A wall sit with a chin tuck is an excellent exercise to alleviate neck pain and strengthen the deep spinal muscles that run from the base of the skull to the back of the hips. Begin by standing with your back against a wall and slowly sliding down into a wall sit position, keeping your spine in a neutral position. Place a yoga block, pillow, or similar support between the back of your head and the wall. Perform a gentle chin tuck by drawing your chin straight back toward the wall without tilting your head. This exercise strengthens the deep neck and spinal stabilizers while promoting proper alignment and posture.
Success Story: Overcoming Adversity - Matt A.
For athletes, injuries often feel like a pause button on their passion, but for Matt A., it was nearly a full stop. A basketball player with an unstoppable drive, Matt’s journey took an unexpected turn after a car accident left him with debilitating neck pain.
Initially, Matt feared his athletic career might be over. However, after consulting with a specialist, he was introduced to a tailored physical therapy program. This marked the beginning of his path to recovery.
Matt’s therapy focused on regaining mobility, strengthening his neck and upper body, and restoring his range of motion. Over several months, Matt committed to his program with the same tenacity he brought to the basketball court. By combining therapeutic exercises with a personalized mobility routine, he gradually reduced the pain and regained his full functionality.
Today, Matt is not only back on the court but playing better than ever. His story serves as a powerful reminder that setbacks can lead to comebacks. With determination, the right treatment, and a positive mindset, challenges can transform into opportunities for growth.
Ask the Expert: Your Burning Questions Answered - “What stretching can I do for my neck pain?”
Stretching your neck may seem like the logical response to tightness or stiffness, but it’s important to understand the body’s protective mechanisms. In many cases, tightness, stiffness, or spasms in the neck occur because your body is trying to protect and stabilize the area, much like a natural neck brace. These symptoms often signal underlying imbalances, such as restricted mobility in certain segments of the spine. When you stretch your neck, you’re likely targeting areas that are already mobile while avoiding those that are stiff and restricted. This can lead to increased mobility in the wrong areas, perpetuating dysfunction and instability. Instead of focusing solely on stretching, it’s crucial to address the root cause through proper assessment and guided exercises designed to improve overall spinal mobility and stability. Consulting a physical therapist can help ensure you’re addressing the issue safely and effectively.