Diagnosis Explanation:

A neck strain occurs when the muscles or tendons in the neck are overstretched or torn, often due to poor posture, sudden movements, heavy lifting, prolonged screen use, or sleeping in an awkward position. Symptoms include pain, stiffness, muscle spasms, and difficulty turning the head.

Specific Work Modifications:

• If your job requires standing or walking: Maintain good posture, take breaks to stretch, and avoid looking down for long periods.
• If your job involves lifting: Avoid overhead lifting and sudden neck movements; use proper lifting techniques.
• If your job is desk-based: Adjust your monitor to eye level, use a headset for calls, and take breaks every 30 minutes to stretch.
• Avoid: Prolonged neck flexion (looking down), repetitive overhead work, excessive stress, and sudden neck movements.

Specific Activity Modifications:

• If you run or play sports: Reduce high-impact activities and switch to low-impact options like swimming or cycling.
• If you do yoga or Pilates: Modify poses to avoid deep neck flexion or extension (e.g., avoid shoulder stands).
• If you do weightlifting: Avoid shrugs, overhead presses, and heavy deadlifts; focus on controlled resistance exercises.
• Avoid: Sudden neck movements, excessive stretching, and activities that worsen stiffness.

Recommended Supplements:

• Magnesium – 300-400mg daily to relax muscles and prevent spasms.
• Vitamin B12 – 1000mcg daily to support nerve and muscle function.
• Omega-3 Fatty Acids – 1000mg daily to reduce inflammation.
• Turmeric (Curcumin) – 500-1000mg daily for natural pain relief.
• Collagen Peptides – 10g daily for muscle and connective tissue repair.

Recommended Nutrition and Hydration:

• Eat Anti-Inflammatory Foods (salmon, leafy greens, turmeric, berries, nuts) to reduce muscle inflammation.
• Increase Lean Protein (chicken, fish, tofu, eggs) to support muscle repair.
• Consume Hydrating Foods (cucumber, watermelon, citrus) to maintain tissue elasticity.
• Limit Processed Foods & Sugars to prevent inflammation.
• Hydration: Drink 8-10 cups of water daily to keep muscles hydrated and prevent tightness.

Home Exercise Prescription (Rehabilitation for Neck Strain)

Early Phase (0-2 Weeks, Reducing Pain & Relaxing Muscles):

• Heat Therapy – Apply a warm compress or heating pad for 15-20 minutes, 2-3x/day to relax muscles.
• Neck Side Bends – Tilt head to each side, hold 20 seconds, repeat 3x/day.
• Upper Trap Stretch – Sit upright, gently pull head to the side, hold 20 seconds, 3x/day.
• Shoulder Rolls – Roll shoulders forward and backward, 10 reps, 2x/day.

Strengthening Phase (2-6 Weeks, Improving Posture & Stability):

• Chin Tucks – Tuck chin straight back, hold 5 seconds, repeat 10 reps, 3x/day.
• Isometric Neck Holds – Press hand against forehead or side of head, resist motion, hold 5 seconds, repeat 10 reps, 2x/day.
• Wall Angels – Stand against a wall, raise arms up and down, 10 reps, 2x/day.

Advanced Phase (6+ Weeks, Preventing Recurrence & Enhancing Mobility):

• Resistance Band Rows – Pull band toward chest while keeping back straight, 10 reps, 2x/day.
• Foam Rolling for Upper Back – Lie on a foam roller and gently roll to release tension, 1-2 minutes, 2x/day.
• Gentle Yoga (Neck-Friendly Poses) – Child’s pose, cat-cow stretch, seated twists.

Helpful Books:

1. Treat Your Own Neck – Robin McKenzie (self-treatment techniques for neck pain and strains).
2. The Neck Pain Solution – Jeremy Sutton (exercise-based approach to reducing cervical pain).

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.