Neck and shoulder injuries are common consequences of improper lifting mechanics. They often result from poor posture or incorrect techniques when carrying or lifting heavy objects. These injuries involve several key structures, including the cervical spine, muscles, and shoulder joints.
Key Structures Involved in Neck & Shoulder Injuries
The cervical spine, consisting of seven vertebrae, supports the head’s weight and is highly mobile. This mobility makes it vulnerable to strain during improper lifting, particularly with twisting or overhead motions. Poor lifting posture also commonly affects the neck muscles, such as the levator scapulae, trapezius, and sternocleidomastoid. Overloading these muscles can result in strain or spasms.
In the shoulder, the rotator cuff muscles stabilize the glenohumeral joint and are especially susceptible to strain during overhead lifting or lifting with the arms in awkward positions. Other structures, such as the acromioclavicular (AC) joint and scapular muscles (including the rhomboids and serratus anterior), can also become irritated or overstressed due to improper lifting techniques.
How Improper Lifting Leads to Neck & Shoulder Injuries
Improper lifting techniques often cause neck and shoulder injuries through movements like overhead lifting, twisting while carrying weight, or relying solely on the upper body instead of engaging the abdominal wall. This stresses the rotator cuff and neck, especially during overhead lifts. Lifting with a rounded back or leaning forward further increases the load on the neck and shoulders, leading to muscle strains or nerve irritation.
Symptoms of these injuries include pain or stiffness in the neck and shoulders, limited range of motion, muscle tightness or spasms, and radiating pain down the arms when nerves are compressed.
The Role of Physical Therapy in Recovery
Physical therapy is essential for treating neck and shoulder injuries caused by improper lifting. The primary goals are to reduce pain, restore mobility, strengthen muscles, and educate patients on proper lifting techniques to prevent re-injury.
Acute Phase (1-2 Weeks): Managing Pain & Inflammation
The acute phase focuses on reducing inflammation and managing pain. Techniques such as manual therapy, ice, and heat therapy alleviate discomfort. Gentle range-of-motion exercises and posture education are introduced to avoid further strain on the neck and shoulders.
Subacute Phase (2-6 Weeks): Restoring Strength & Mobility
As inflammation decreases, treatment shifts to restoring mobility and strengthening the neck, shoulder, and upper back muscles. Exercises such as scapular retraction, scapular depression, shoulder external rotation, and chin tucks restore muscle balance and improve postural control. Mobilization of tight muscles, including the upper trapezius, pec major, and levator scapulae, is emphasized to enhance flexibility and relieve tension.
Advanced Strengthening & Functional Training
As patients progress, advanced strengthening exercises and functional training become the focus. Exercises such as overhead presses, rows, and lat pulldowns are introduced to restore strength and stability in the neck and shoulders. Proprioceptive training helps improve body awareness and prevent future injuries.
Ergonomic lifting techniques and activity modifications are essential to ensure safe practices in the future. Ongoing postural correction and strength maintenance are emphasized to prevent neck and shoulder injuries in the long term.
Recovery Timeline
The full recovery timeline depends on the severity of the injury. Most patients experience significant improvement within 4-6 weeks, though more severe or chronic injuries may require longer physical therapy. A comprehensive approach that combines manual therapy, strengthening exercises, and education helps patients recover and gain the tools to prevent future injuries.
Relieve neck pain and regain shoulder strength with expert care at CSC+M when you book your NYC physical therapy session today!
