For most people, walking is considered one of the simplest low-impact forms of exercise that can improve health and fitness. However, for those suffering from neck pain, the repetitive motions of walking may not only aggravate existing pain but also initiate new cervical discomfort. Understanding the connection between neck pain and walking can help identify techniques to avoid triggering or worsening pain.
The neck provides crucial structural support and balance for the relatively heavy load of the head on top of the spine. When inflamed or impaired, the delicate musculoskeletal system of the neck is put under increased strain from even basic motions like walking. The specific factors about walking that can stress the sensitive cervical area and provoke pain include:
- Head bobbing – The up and down motion of the head with each step jars and compresses the joints and discs of the cervical spine, especially if there is already inflammation present. Those with particularly large strides or faster gaits experience more pronounced head bobbing.
- Poor posture – Walking often involves prolonged forward head position and slumped shoulders, which adds tension to the muscles, ligaments, and joints of the neck over time.
- Tight muscles – The shoulders and neck have a tendency to tense up during walking to stabilize the bobbing head. Muscle tightness can lead to spasms and pain.
- Heavy loads – Carrying items during walks places greater weight on the neck to balance, increasing strain. Backpacks, shoulder bags, and purses are common culprits.
- Low endurance – Lengthy walks can exhaust the muscles responsible for holding the neck upright, causing painful fatigue and spasms. Weak neck muscle endurance is a risk factor.
- Proprioceptive deficits – Impaired sensory information from the neck can disrupt balance and coordination during walking, resulting in excessive motion that inflames joints.
- Preexisting injuries – Old neck traumas, bone spurs, disc degeneration, or nerve impingements are all prone to aggravation from walking’s repetitive impact and movements.
- Poor shoes – Unstable, unsupportive footwear during walks destabilizes the entire kinetic chain, including extra swaying of the head that may irritate the cervical spine.
There are several signs that neck pain may be associated with or exacerbated by walking:
- Gradual pain onset after time spent walking
- Quick pain flare-ups with sudden head bouncing
- Radiating pain into the head, shoulders, or arms
- Tingling or numbness in the neck, head, and upper extremities
- General muscle tightness and soreness in the neck region
- Reduced ability to rotate or tip the neck during and after walks
- Improvement of pain when immobilizing the neck and stopping walks
- Dizziness, imbalance, and unsteadiness during walks
If walking is provoking neck pain, modify the activity to avoid further stress to the cervical spine. Choose smooth terrains and well-cushioned shoes to dampen impact. Maintain good posture by retracting the chin and distributing weight evenly through the feet. Loosen tensed shoulders and take frequent breaks. Limiting head movement helps control painful inflammation too. Massaging fatigued neck muscles afterward aids recovery.
Building neck muscle strength will improve endurance for long walks. Stretching the neck, shoulders, and upper back increases flexibility and reduces compensatory tightness. Physical therapy can provide guidance on proper exercises. Proper treatment of existing neck injuries is key as well. Medications, joint injections, chiropractic care, and ergonomic equipment may be warranted.
Lastly, preventative measures are essential for avoiding chronic, activity-limiting neck pain. Maintaining good posture, watching for early warning signs of pain, keeping the neck supple and strong, and using proper form for all exercises can help keep neck pain from developing. Walking is a simple activity that should not cause neck pain in an otherwise healthy individual. Being aware of the connection allows proactive steps to enjoy walking.