Neck & Upper Back Pain (Silicon Valley Syndrome)
Whether you are an experienced athlete or someone who works at a desk, nearly everyone has experienced some form of pain in their neck or upper back. While neck and upper back pain can be brought on by a direct hit or trauma, many times it can be caused by overuse and/or poor posture. This could lead to Silicon Valley Syndrome (tightness through the upper back, neck, and shoulders from working at the desk or computer). If you continue to have poor posture, your back is going to continue to work harder than it needs to, which will lead to pain and dysfunction.
How can you keep your back pain free?
While a great demand is placed on your back throughout the day, taking the time to periodically stretch and self massage the muscles can go a long way in keeping your back pain free.
1: Stretch-Don’t underestimate the value of stretching your neck and upper back. Also, take time to stretch your chest. When you sit at a desk, your shoulders have a tendency to roll forward. As this prolongs, the chest muscles will become tight. Once this occurs, the muscles through your middle back work harder to pull the shoulders back in order to maintain proper posture. See "Stretch of the Month" below for the upper back.
2: Self massage-Who doesn't like a back massage? Using a tennis ball, you can easily give a massage to yourself. While sitting in a chair with a high back or resting your back against a wall, place a tennis ball between the wall or chair and the muscles in your back. Once in this position, lean back with your body to apply pressure. You can also roll your back up and down, as well as, across the tennis ball, usually in 1-2 inch increments. Apply only enough pressure, that if feels tolerable. You will probably feel multiple tender spots (this is okay). As a general rule, don’t apply pressure for more than 20 seconds or roll across a specific spot more than 10 times, once per day.
3: Strengthen & Exercise-In many cases, the muscles that hold your back upright have become weak and allow you and your shoulders to roll/lean forward. Exercises are aimed at strengthening and pulling the shoulders and shoulder blades back. Seated Row and shoulder blade (Scapula) stabilization exercises are good in this situation.
4: Treatment-In some cases, self massage, stretching, and exercise don’t relieve the pain. In this case, there are many types of soft tissue treatment techniques that are very effective at loosening up the muscles such as Active Release® (ART®) and Graston®. Chiropractic manipulation and Kinesio® taping are also effective methods of treatment.
Injury of the month: Cervicobrachial Syndrome
What is it? Sensations of tingling and/or numbness into the arms, hands, or fingers when a bundle of nerves called the brachial plexus is compromised. As the nerves leave your neck, they form a bundle called the brachial plexus in the area between your neck and shoulder. As the bundle starts to enter the shoulder, the nerves begin to branch off, eventually making their way to your finger tips.
| Spotlight: Active Release Technique® (ART®)
Treating muscles of the middle back with ART®. ART® is a form of soft tissue treatment aimed at loosening muscles as well as breaking down scar tissue and adhesions from overuse and repetitive stress activities. ART® works by taking a specific body part through a specific range of motion. As the body part is stretched, the practitioner applies tension with his hands to the muscle or body part in question. ART® is often described as feeling like a deep tissue type of massage that is very specific to each individual muscle. ART® tends to have a very high success rate and significant improvement can usually be felt in a little as 4-5 treatments.
Performing ART® on the Trapezius muscle. |
How is it
injured? Usually due to overuse and activities that involve use of the Trapezius muscle (as shown in images left and below in brown). Activities that involve elevation of the shoulders are also a cause of this. Excessive desk and computer work, in addition to having poor posture while performing these activities can be a major cause as well.
What causes it? As muscles become overused in the neck and upper back, they gradually become tight. Because of this, the muscles (primarily the Trapezius) can place pressure or pinch the brachial plexus as well the nerves as they leave the neck. 
How is it treated? Using deep tissue massage type techniques such as Active Release® (ART®) and Graston® to help stretch and loosen the muscles and help relieve pressure from the brachial plexus. Chiropractic manipulation for the cervical and thoracic spine is incorporated to help promote motion in the spine which and can help relieve tension from the muscles. Kinesio® taping can be used, as well, to help promote proper posture.
Note: Cervicobrachial Syndrome is one of many conditions that can cause tingling and numbness into the arms. If you are experiencing signs of tingling or numbness into the left arm with shortness of breath, tightness in the chest, or feeling more tired or weak then normal, see your doctor as soon as possible.
Stretch of the month: Upper Back/Shoulder Blade
What does it stretch? The muscles between your spine and shoulder blade.
Why should you do it? Tightness in the upper back between the spine and shoulder blades heavily contributes to chronic pain. Especially for those who spend a lot of time at the desk or working on the computer, these muscles tend to get fatigued since they are helping to maintain posture. Because of this, these muscles become chronically tight. If this continues, eventually other muscles (such as those in the shoulders and arms) will start to compensate, leading to pain in other areas.
How should you stretch it? To perform this stretch, you need a door frame or tall, sturdy file cabinet. Start by standing facing the door frame or cabinet. To stretch your right side, reach for forward with your hand and grab the door frame or cabinet with palm facing way from you at shoulder height. Once in this position, twist your body so your left chest comes toward your right arm. In this position, you should feel a stretch between your right shoulder blade and spine. The stretch can also be performed in a variety of positions with your hand above and below you shoulder, so you can stretch the muscles in different positions. The stretch should feel tolerable but never hurt. Hold the stretch for 20 seconds and repeat 2 times in different positions, at least once per day.
"Helping you reach the finish line pain free!"
If you have an injury, or a previous health condition, check with your doctor before performing any of the information mentioned in this article.
Dr. Bradley R. Schmidt, D.C.-As a three time Ironman Hawaii finisher, as well as, a college cross country runner, Dr. Schmidt has suffered his fair share of injuries. He enjoys sharing his first hand injury experiences from training and racing, incorporating them into the treatment of his patients. Dr. Schmidt also incorporates techniques such as Active Release®, Graston®, Active Isolated Stretching, and Kinesio® Taping. By combining athletic experiences and effective treatment techniques, Dr. Schmidt is able to understand and help athletes and patients reach the finish line pain free!
Questions? E-mail us at drschmidt@excelsporttherapy.com or visit www.excelsporttherapy.com
All information copyright Dr. Bradley R. Schmidt, D.C.