Whether you’re a novice at the gym or have been working out for years, you’re at risk of injury regardless. Of course, that is not to say you should avoid working out, period. One could argue that you’re more likely to risk a muscle injury if you don’t work out at all. However, we all experience some type of discomfort as a result of exercise, likely caused by poor form. Neck and shoulder pain are one of the most common injuries that occur while working out. In this article, we’ll touch on some of the exercises that are likely to cause such injuries and strains. Naturally, we’ll discuss ways to minimise the risk of injury and also how your sleep environment can help with recovery.
Shoulder Shrug
This is an exercise that seems easy, yet many people will experience neck pain as a result of shrugging. If your head isn’t aligned correctly, which means it is either positioned forward or backward, it leads to poor form. That forces your neck muscles to compensate and cause direct strain, which you’ll likely feel the effects of afterwards.
It also seems like an exercise where you can easily increase the weight at a faster rate than normal. Beware not to fall into this trap, as once again, your neck muscles will be compensating rather than the targeted upper traps getting stronger.
It’s of utmost importance to listen to your body when you’re doing shoulder shrugs. Reduce the weight if you feel any discomfort. Furthermore, ensure that your neck and spine are aligned, perform the exercise at a slow pace, and reduce the speed of weight progression.
Pull Ups / Lat Pull-Downs
One particular problem that arises is when one side of your back muscles is weaker than the other. This can lead to improper technique as one side is ready to advance quicker than the other, and cause injury. Swinging excessively to get that extra set in and not engaging your back muscles will cause strain on the neck and shoulders.
On the other hand, the most common error with the lat pulldown exercise is pulling the bar behind the head. This puts excessive strain on the rotator cuff and all the muscles and nerves around it. Leaning your head forward will also expose your neck muscles to undue stress.
Going slow and ensuring that you’re strengthening both sides of your back muscles at the same rate is key. Proper form involves looking straight forward, tucking your chin in, and progressing gradually.
Sit-Ups / Crunches
This is one of the most common reasons behind neck pain during a workout session. Naturally, as the abdominal muscles get tired, people will instinctively use their neck muscles to pull the head forward. Over-arching and bringing your chin to your chest is a key indicator of over-reliance on the neck muscles.
Keeping your neck straight and aligned with your spine is key. Moreover, you should continue as long as you feel your abdominal muscles engaged; otherwise, take a break. Shortening the range of motion, therefore, shifting more toward a short crunch rather than a full sit-up, is advisable.
Heavy Weight Lifting
In general, as you progress in weight training, your body will reach a natural plateau at certain times. If you persist in adding weights at the same rate you have been, pushing through it will likely cause problems. Excessive loads that are too heavy mean unintended muscles will contribute to compensate for the lack of strength. Your neck and shoulder muscles are one of those muscle groups that will feel the consequences of excessive loads.
As a countermeasure, you should always warm up properly before weight training. This is particularly important when you’re lifting heavy weights, where gradually increasing weights is recommended. Changing your exercise routine if you’ve hit a plateau is also a good idea. Form and recovery are also important to mitigate the risk of injury, of course.
Your Sleep Environment
The amount and your overall sleep environment are key to your recovery. That is why NapsNZ has spent countless hours producing the best memory foam pillow on the market. It works by aligning your neck, shoulders, and spine in its natural position and relieves undue stress while you’re sleeping. Thus, working directly towards a quicker recovery, even if you do indeed get an injury while working out.