I wanted to address a common concern that many of you have reached out to me about - neck pain. After receiving numerous requests for advice on managing neck pain, I feel compelled to share some insights from my personal journey of overcoming chronic neck discomfort.

Allow me to share my story with you before diving into the helpful tips below:

Back in 2018, I woke up one day unable to turn my neck properly. Initially, I brushed it off as a typical "crick" and expected it to resolve by the next day. However, as days turned into weeks, I began to realize that something was amiss. Despite regaining some range of motion, persistent neck pain lingered, accompanied by intensified headaches on that side, which eventually led to migraines. A constant soreness in my neck became a burden that varied in intensity from day to day.

The situation escalated as I started experiencing tingling in my pinky finger. Coupled with the worsening headaches, I knew it was time to seek medical attention. Following consultations with a physical medicine rehabilitation physician, physical therapists, and a series of tests including MRI and EMG, I was diagnosed with cervical neck strain. The causes identified were multifaceted:

• Prolonged postpartum and breastfeeding positions (resulting in hours of hunching over)
• My work as an Ophthalmologist, involving frequent microscope use (leading to poor ergonomics and leaning forward)
• Lingering effects of past sports injuries from my tennis-playing days

Fast forward two years, and while I still have occasional fluctuations in neck comfort, I've made significant progress in managing my neck pain. With this in mind, I'd like to share what has worked for me. However, I strongly recommend consulting your doctor to pinpoint the root cause of your neck pain. These suggestions below are aimed at helping you reduce neck strain as you move forward:

Tips for Neck Pain Relief:

Prioritize Ergonomics: Pay close attention to your posture, both at work and during leisure activities like phone use. Ever heard of "tech neck"? It's crucial to make mindful ergonomic choices. Some workplaces and institutions offer the expertise of ergonomics specialists, who can provide valuable insights into your posture. Check out our latest Instagram post for ergonomic tips!

Embrace Physical Therapy: Strengthening your posterior chain through physical therapy and weightlifting can significantly reduce ongoing neck strain and the risk of injury. Incorporating simple exercises like chin tucks into your daily routine can work wonders – whether you're at your desk, on the phone, or even in the car. 

Explore Medical Massage: I've shifted from considering massages as occasional treats to making them a monthly self-care ritual. Seek out a medical massage therapist or an osteopathic physician with expertise in medical massage/manipulation. Their understanding of anatomy can aid in alleviating long-standing muscle tension.

Engage in Neck Stretches: Dedicate just 10 minutes each day to gentle neck stretching. This practice not only promotes physical flexibility but also serves as an opportunity for mindfulness and meditation – a two-in-one deal! These stretches can be done on the floor or a medical massage table.

Choose the Right Pillow: A supportive pillow can make all the difference in preventing neck discomfort, particularly when you're traveling. Investing in a reliable pillow is worth it – I never leave home without mine. My physical therapist also provided valuable advice on sleeping positions, especially side sleeping, to protect my neck.

Embrace Yoga: Although I hadn't practiced yoga for years, giving it a shot revitalized my workout routine. While I initially experienced some neck soreness, consistent practice led to improved upper back strength and reduced neck pain. Yoga's antigravity movements counteract the effects of tech neck and our tendency to hunch over screens.

Remember, monumental changes stem from small daily habits. By prioritizing your neck health today, you're investing in your long-term well-being. Let's make the choice to #dosomethingdaily for our health.

Wishing you good health,

Shani Esparaz M.D.

Double Board-Certified Ophthalmologist, Lifestyle Medicine Specialist, Certified Health & Wellness Coach