Terapia de ejercicio para el dolor de cuello: consejos y mejores ejercicios

Neck pain can be, well, a pain in the neck, whether it’s caused by hours at a desk, scrolling on your phone, or age-related changes. Physical therapy is a proven, non-invasive approach to manage, reduce, and prevent neck pain. For instance, one study found that therapeutic exercise improves pain in the short and intermediate term. And another found that exercise reduces the risk of new neck pain episodes.

Read on to learn how physical therapy can treat neck pain — and how digital providers like Hinge Health make it easy to access effective care.

Interested in getting a personalized plan for neck pain? Learn more about Hinge Health’s digital physical therapy programs and see if you’re eligible.

Causes of neck pain 

Understanding the factors contributing to your neck pain can help guide effective treatment. Common issues include:

• Arthritis, such as osteoarthritis or rheumatoid arthritis

• Muscle strain

• Disc issues, including herniated discs or degenerative discs disease 

• Tech neck, related to looking down at electronic devices

• Injuries, such as whiplash or other trauma from accidents

• Nerve compression, including pinched nerves in the neck or shoulder area

• Sleeping position

• Stress and tension

• Spinal conditions, such as cervical spondylosis or stenosis

How can physical therapy help neck pain?

“Neck pain can make you feel fragile or limited, but avoiding movement isn’t the solution,” says physical therapist Dylan Peterson, PT, DPT. While exercise may cause a slight, temporary increase in pain, it’s one of the best ways to address neck pain. “Not moving is actually riskier than moving in spite of some pain,” adds Dr. Peterson. 

This is where physical therapy comes in. Physical therapists use a variety of techniques — including exercises, education, and activity modifications — to treat neck pain. A key component is exercise therapy, which is a plan of therapeutic exercises to relieve pain and manage conditions. At Hinge Health, physical therapists provide personalized exercise therapy plans as a core part of treatment, emphasizing that movement is medicine. 

Signs you might benefit from physical therapy for neck pain

It can be hard to know when neck pain requires intervention. Physical therapy may be the right choice if you have:

• Persistent pain that lasts for weeks or interferes with your sleep, work, or daily activities. 

• Limited range of motion, such as difficulty turning your head or looking up and down. 

• Pain that spreads, including discomfort radiating to your shoulders, arms, or upper back. 

• Numbness or tingling, particularly in your arms or hands. 

• Weakness in your neck, shoulders, or arms that impacts your strength or mobility. 

• Pain following an injury, such as whiplash or a fall.

These neck exercises recommended by Hinge Health physical therapists help build neck strength, flexibility, and mobility. While they can be beneficial for many, neck pain can have many causes, and the most effective neck physical therapy exercises for you may depend on your specific needs or injuries. Working with a physical therapist ensures that you get personalized recommendations tailored to your situation. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

What to expect at physical therapy for neck pain

The primary focus of physical therapy for neck pain is to relieve symptoms by improving joint function, increasing mobility, and building strength in and around your neck. In addition to reducing pain, physical therapy helps you maintain or regain the ability to perform daily activities and meet functional goals that are important to you. Your physical therapist will guide you through exercises and techniques designed to achieve these outcomes. Here’s more on what to expect.

• Personalized assessment. Your physical therapist will ask questions about your symptoms, medical history, and movement patterns. This helps them understand how neck pain is affecting you and guides your treatment plan.

• Strengthening exercises. Targeted exercises help build strength in your neck, shoulders, and upper back to provide better support for your neck and reduce strain on the surrounding structures.

• Stretching and mobility work. Gentle stretches and mobility exercises aim to reduce stiffness and improve your neck’s range of motion, making everyday activities easier and more comfortable.

• Education and activity modification. Physical therapists educate patients about their conditions, teach self-management strategies, and empower them to take an active role in recovery. They guide lifestyle adjustments and pain management techniques, focusing on movement and exercise to help you progress toward your goals.

• Pain management strategies. Techniques like heat, ice, massage, or relaxation exercises may be included to help reduce discomfort and promote healing as you work through your recovery plan.

Personalized care for different types of neck pain

Physical therapy for neck pain is not one-size-fits-all. Here are a few examples of how it may differ depending on the cause of your neck pain. 

• Joint pain or arthritis. Treatment may focus on gentle stretching and mobility exercises to reduce stiffness, strengthen the muscles that support your neck, and improve overall joint function. 

• Muscle strain or tension. Exercises will aim to relax tight muscles and rebuild strength in surrounding areas to prevent future strain. 

• Herniated disc or nerve compression. Physical therapy may include exercises to relieve pressure on nerves and reduce pain radiating to your shoulders or arms. 

• Whiplash or injury. Recovery plans often involve gentle mobility exercises to restore range of motion and progressive strengthening to support healing. 

Physical therapy for neck pain with Hinge Health

If neck pain is limiting your movement, Hinge Health can help. As a digital clinic for joint and muscle care, Hinge Health offers access to physical therapists, along with personalized  exercise therapy, health coaching, education, and more.

Staying consistent with exercise therapy can be challenging, but research shows it’s the key to building habits and achieving results. Our physical therapists, health coaches, and care team work together to help you make exercise therapy a habit, so you can get back to doing what you love.

Hinge Health physical therapists can give you an assessment, rule out any serious causes of your pain, help you modify your activities, empower you with tools and tips to help you hurt less, and personalize your exercise program.

Meeting with a Hinge Health physical therapist

Unlike traditional physical therapy visits, Hinge Health provides access to physical therapists via video appointments. Your therapist can conduct a movement assessment, create a personalized exercise plan, and help you perform exercises with confidence — all from the comfort of your own home.

You can ask your physical therapist questions about your pain, function, and progress — during video visits or anytime via messaging in the Hinge Health app. Your physical therapist can adjust exercises as needed to keep you on track. In addition to a physical therapist, Hinge Health also provides every member with a dedicated health coach for motivation and accountability. Together, they ensure you’re fully supported in your treatment. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Bertozzi, L., Gardenghi, I., Turoni, F., Villafane, J. H., Capra, F., Guccione, A. A., & Pillastrini, P. (2013). Effect of Therapeutic Exercise on Pain and Disability in the Management of Chronic Nonspecific Neck Pain: Systematic Review and Meta-Analysis of Randomized Trials. Physical Therapy, 93(8), 1026–1036. doi:10.2522/ptj.20120412

2. de Campos, T. F., Maher, C. G., Steffens, D., Fuller, J. T., & Hancock, M. J. (2018). Exercise programs may be effective in preventing a new episode of neck pain: a systematic review and meta-analysis. Journal of Physiotherapy, 64(3), 159–165. doi:10.1016/j.jphys.2018.05.003

3. Edith Cowan University. (2022, August 15). Exercise answer: Research shows it's how often you do it, not how much. ScienceDaily. Retrieved from www.sciencedaily.com/releases/2022/08/220815085707.htm

4. Bailey, J.F., Agarwal, V., Zheng, P., Smuck, M., Fredericson, M., Kennedy, D.J. & Krauss, J (2020). Digital care for chronic musculoskeletal pain: 10,000 participant longitudinal cohort study. Journal of medical internet research. 22(5), e18250. doi:org/10.2196/18250