New Parent Injuries: Neck strain

When my daughter was first born she would not go to sleep without being held and rocked for 20mins to an hour (Yes, I was that guy). She would take about 30 mins to an hour to drink her bottle (yes, she was that baby). This inevitably led to many hours of me holding and looking down at my infuriatingly stubborn but adorable child. This caused me to have some very significant neck pain; my daughter literally became a pain in my neck (insert rim shot).

The cervical spine and the spine in general, is intended to be placed in a certain position for extended periods. This “ideal position” is what we can a neutral spine. This is where the head is supported and balanced on top of the neck. This allows the head to be supported by the underlying structure of the vertebrae. When this spine is taken out of this “ideal” position it relies on other structures to support the head. The muscles of the neck are not designed to be place in sustained flexion or extension (looking up or looking down) so when placed in these positions it causes undue stress and strain across the muscles of the neck.

http://en.wikipedia.org/wiki/Cervical_vertebrae#mediaviewer/File:Cervical_vertebrae_lateral2.png

To avoid strain to the neck it’s important to avoid sustained bending of the neck. It is easy for me to say this but let me give you a few techniques to avoid sustained neck flexion.

1.       Try to place the baby higher during feedings so you do not have to look down.

2.       Try feeding baby in a baby carrier.

3.       When carrying baby in carrier, ensure that baby weight is supported by your waist and not your shoulders.

4.       Try feeding baby in a bouncer or on a bed if they are not yet mobile.

Some stretching activities will help prevent injury.  Two of the most common muscles to be injured are the upper trapezius and the levator scapulae (Pictured below). Stretching the upper trapezius and the levator scapulae will help decrease the chances of sustaining a neck injury as well as help after injury.  

http://en.wikipedia.org/wiki/Levator_scapulae_muscle#mediaviewer/File:Levator_scapulae.png

Levator Scapulae Stretch:

http://www.humankinetics.com/excerpts/excerpts/levator-scapulae-stretch

Upper Trap Stretch: 

http://babyboomerfitnesschallenge.com/

The most effective way to prevent injury is to use common sense. Do not sit in sustained flexion for prolonged periods, do not fall asleep while holding the baby (this is more for the baby’s safety than yours), do not place neck in awkward positions for prolonged periods. Improving posture throughout the day is the most effective way to prevent injury but a more indepth discussion of this topic would be necessary.

If and when you get injured make sure you Ice, rest, stretch (do not over stretch), use anti-inflammatories (Advil) and do not perform painful activities. If after 2 weeks you still feel pain, call a PT!