Richmond Chiropractic Relief for Neck Pain: Exercise & Cox® Treatment

June 25, 2024

Neck pain is a shared issue among office workers and individuals who work long hours in front of computers. In today’s world, who doesn’t spend long hours in front of a computer? Whether you are dealing with chronic discomfort or sporadic stiffness, finding effective ways to alleviate neck pain is vital. New studies have shown that specific exercises, especially fixed resistance training and progressive resistance training, can considerably improve neck pain conditions. Exercise alongside chiropractic Cox® Technic treatment of the cervical spine can be very alleviating! This blog post will look at the effectiveness of these exercises and give evidence-based insights to help you manage Richmond neck pain more effectively.


Neck pain can be caused by a variety of factors, including poor posture, prolonged computer use, and muscle strain. Office workers are particularly vulnerable to neck pain owing to the repetitive nature of their tasks and the sedentary lifestyle related with desk jobs. A new study discovered that just one hour of computer use by office workers with symptomatic neck pain resulted in signs of neuromuscular deficit of the ulnar nerve, semispinalis muscle and anterior scalene muscle, which may signify a higher risk of neuromuscular impairment of the upper extremities. (1) Your Richmond chiropractor often suggests exercise as a non-invasive treatment alternative to ease pain and increase neck function.


Combining chiropractic Cox® treatment with exercise is an effective method to manage and lessen neck pain. It helps strengthen the neck muscles, improve posture, and increase flexibility and strength. A systematic review assessed the effects of neck exercise to passive or no intervention in adults with chronic neck pain and found that neck exercises significantly enhanced sensory testing measurements and lowered pain levels. (2) Another study described that chronic neck pain affects grip strength and psychomotor skills and highlighted the importance of incorporating exercises to improve overall functionality and reduce neck pain symptoms. (3) Two types of exercises that have demonstrated significant benefits for neck pain patients are:

Fixed Resistance Training – Helpful for building strength and stability, fixed resistance training involves using a constant resistance throughout the exercise movement.

  • Isometric Neck Exercises: These exercises involve holding a position for a specified period to work the neck muscles.
  • Neck Extension and Flexion: This involves moving the head up and down in opposition to resistance to strengthen the neck's front and back muscles.
  • Chin Tucks: Sit up straight, tuck your chin in the direction of your chest without moving your shoulders, and hold for 5 seconds. Repeat 10 times.

Progressive Resistance Training – Helpful in building muscle strength and endurance over time, progressive resistance training involves slowly increasing the resistance or weight used during exercises.

  • Theraband Exercises: Using resistance bands to do neck movements such as lateral flexion and rotation.
  • Shoulder Shrugs with Weights: Hold dumbbells in each hand and shrug your shoulders up to your ears. Hold for a few seconds and then lower. Gradually increase the weight as tolerated.

Exercise is a powerful tool for managing neck pain. By incorporating it with gentle, effective chiropractic Cox® Technic treatment, you can significantly lessen neck pain, improve posture, and increase overall neck function.

CONTACT Johnson Chiropractic

Listen to this PODCAST with Dr.  James Kirk on The Back Doctors Podcast with Dr. Michael Johnson as he describes the effective gentle protocols of The Cox® Technic System of Spinal Pain Management in reducing neck pain.

For more personalized advice and guidance, schedule a visit with your Richmond chiropractor today at Johnson Chiropractic. We’ll talk more about how you can take control of your neck pain and enjoy a more pain-free life.

Richmond neck pain and exercise