Push-ups are a foundational exercise, targeting the chest, shoulders, and triceps. Yet, some people report neck pain after performing them. Why does this happen? Let's dive deep into the mechanics, common mistakes, and ways to prevent this discomfort.
The Anatomy Behind the Push-up
Before we delve into the potential causes of neck pain post-push-ups, it's crucial to understand the anatomy involved. A push-up primarily targets:
Pectoralis major and minor: The chest muscles responsible for the pushing motion.
Deltoids: Shoulder muscles that provide stability.
Triceps: Back arm muscles that extend the elbow.
Core muscles: Including the rectus abdominis, obliques, and erector spinae, which stabilize the body throughout the movement.
The neck, or the cervical spine, is comprised of seven vertebrae and numerous muscles, such as the sternocleidomastoid and scalenes. While these muscles aren't directly targeted by push-ups, they play a role in stabilizing the head.
Why Neck Pain Can Occur
1. Improper form and alignment:
Many people inadvertently jut their head forward or tuck their chin to their chest during push-ups. This "poking chin" posture places unnecessary strain on the cervical spine. Over time, this repeated stress can lead to discomfort or pain.
2. Weak core strength:
An engaged core is essential for a proper push-up. If the core muscles aren't providing enough stability, other areas, including the neck, may compensate, leading to strain.
3. Overexertion:
Performing too many push-ups without adequate strength or technique can lead to muscle fatigue. Fatigued muscles cannot support the spine and head effectively, leading to poor form and potential pain.
4. Existing neck issues:
If someone already has a pre-existing condition like cervical spondylosis, herniated disc, or muscle strains, push-ups might exacerbate the problem.
5. Incorrect hand placement:
Placing the hands too far forward or too wide can change the angle of the shoulders and neck. This altered alignment can place additional strain on the neck.
6. Insufficient warm-up:
Warming up increases blood flow and prepares muscles for the stress of exercise. Without a proper warm-up, the neck muscles might not be ready for the activity, leading to potential strains.
Preventing Neck Pain During Push-ups
Maintain neutral spine: Keep the neck in line with the spine. Imagine a straight line from the head to the heels. You can achieve this by looking slightly ahead of you rather than directly down.
Engage your core: Before starting the push-up, tighten your abs, glutes, and quads. This will provide stability and reduce the need for compensation from other areas.
Proper hand placement: Keep hands slightly wider than shoulder-width apart and below the shoulders.
Gradual progression: If you're new to push-ups or returning after a break, start slowly. Begin with modified versions, such as knee or incline push-ups, before progressing to more challenging variations.
Warm-up: Before any workout, including push-ups, engage in dynamic stretches and light cardio to get the blood flowing and muscles ready.
Seek professional advice: If you're unsure about your form or experience persistent pain, consider consulting a fitness professional or physical therapist. They can provide feedback and strategies to perform push-ups without strain.
In conclusion, while push-ups are a fantastic total-body exercise, they can lead to neck pain if done incorrectly. Understanding the mechanics and ensuring proper form can help you reap the benefits of push-ups without the unnecessary discomfort.
How We Treat Neck Pain
Our treatment for neck pain is focused on identifying and targeting the underlying source of the condition using the Blair Upper Cervical Chiropractic Technique. By employing advanced diagnostic tools, Blair practitioners are able to restore misaligned upper cervical vertebrae to their natural position, alleviating neck pain symptoms and allowing the body's natural healing mechanisms to resume.
At Blair Chiropractic Clinic, our expert Blair chiropractor, Dr. Gordon Elder, has a two-step approach for treating neck pain. During your first appointment, Dr. Elder will perform a brief assessment of your spinal health to determine whether you are suffering from a vertebral misalignment in the upper cervical spine.
Typically lasting 25-30 minutes, this assessment will enable Dr. Elder to give you recommendations on the best course of action for further treatment. If a misalignment is detected, Dr. Elder will proceed to the second step of your treatment plan. To locate the precise location of the misalignment, Dr. Elder will use a range of 3-D imaging tools to scan the upper cervical spine and pinpoint the vertebral misalignment. You'll have an opportunity to review the findings of this process and ask Dr. Elder any questions you may have.
Finally, Dr. Elder will perform a series of gentle, low-force corrections to the primary area of concern. The goal of this step is to restore the natural alignment of the upper cervical spine, removing a painful source of pressure on the neck and kick-starting the body's natural healing processes. Following the initial adjustment, patients will return for regular, gradually spaced-out check-ups to ensure their adjustment has stayed in place for 3 months. Over the course of 3-5 months, most patients average between 10 and 15 appointments with Dr. Elder.
If you’re dealing with neck pain, contact Blair Chiropractic Clinic today to schedule an appointment with Dr. Elder. Located in Lubbock, Texas, Blair Chiropractic Clinic also services Lubbock, Amarillo, Midland, Odessa, Abilene, El Paso in Texas, and Hobbs in New Mexico.
Published by Vic Belonogoff: A Blair Chiropractic doctor helped heal vertigo, among other conditions that Vic Belonogoff suffered from, and it gave him his life back. He continues to see an upper cervical chiropractor as a preventative measure. Vic Belonogoff is passionate about upper cervical chiropractic and how much it helps patients.