Weight training should never be a pain in the neck. In fact, the results of a Danish study, published in a 2008 edition of the "Harvard University Health Letter," indicate that some weight training exercises may actually alleviate neck stress and strain. Despite these potential benefits, neck problems may occur if the weight load is too heavy, or if the exercises are performed in improper sequence or poor form.
Neck Muscle Function
Most weight training neck pain affects the trapezius, which forms a triangle from the base of the skull to the middle of the upper back. The trapezius muscle pulls the shoulder blades toward each other, elevates the scapula, as if performing a shrug, and depresses the scapula to press the shoulders down. Because of its size, the trapezius plays a role in most upper body exercises. Postural misalignment, such as the forward head position or constantly elevated shoulder, may cause chronic trapezius tension, which exacerbates during weight training. Postural alignment exercise, combined with neck and shoulder stretching addresses the root causes of the problem.
Referred Pain
Your spinal cord extends from your neck to your tailbone. Its natural curves support your body's structural integrity and balance. Distorting any of these postural curves, such as excessively arching your lower back, or holding your lower pelvis in a chronically tucked position, will have adverse effects on the cervical or neck vertebra. Distorting spinal alignment places the trapezius in a less than optimal position for weight lifting. When the trapezius loses leverage, it becomes weaker and susceptible to injury. Lower back muscle injuries may also affect the neck. A back injury may cause the neck muscles to overcompensate during weight training.
Exercise Sequence
Your smaller muscle groups, such as your your biceps and triceps, assist during exercises such as the overhead press, the bench press and the seated row. These muscles are also significantly weaker than your shoulder, chest and back muscles. If you perform a set of triceps extensions before executing a set of overhead presses, your triceps will fatigue, and offer inadequate support. Your trapezius may overwork, and suffer from stress and strain.
Proper Weight
Depending on your goals, weight training exercises require six to 15 repetitions. Using extra light weights and performing 20 or more repetitions may inspire you to swing the weights, causing repetitive strain injuries in the neck muscles. Likewise, overly heavy weights may cause you to execute jerky, injury-causing movements.
Lat Pull-Down Technique
The lat pull-down exercise was traditionally performed by bringing the bar behind your neck, but this practice places your upper body in an unnatural position, and may cause neck and shoulder injury. Instead, lean slightly back and pull the bar down in front of your body.
References
- Harvard Health Letter: Weight Training Relieves Chronic Neck Pain
- IDEAFit: Upper Trapezius Pain
- Get Body Smart: Trapezius Muscle
- Bodybuilding.com: Prevent Back and Neck Pain to Grow and Recuperate
- MayoClinic.com: Lat Pull-down With Weight Machine
- Warrior FX: Exercise Selection, Structure and Sequence
