Combating neck pain

[newpedals]

Today I practiced a new song which I will be covering soon. I had to look at the fretboard and also at my phone which I had placed in front of me which had the tabs on it. I did it for a couple of hours. My neck hurts now.

How do you avoid neck pain while practicing?

 

[Aelred]

Stretching beforehand - shoulders, fingers, wrist and neck.

Taking regular breaks and stretching.

Not practicing for hours on end.

 

[norminal]

How do you avoid neck pain while practicing?

If you don’t have one, get a music stand and set it at eye level. They also make phone mounts that attach to mic stands which would be a good alternative.

In regards to looking at the fretboard, avoiding that in itself takes practice. Try using the side dots as reference rather than the fretboard dots.

Aside from that, I’d suggest stretching thoroughly after practice, focusing on the neck and supporting muscles. Take plenty of breaks during practice, getting up, taking a walk around the house, or just moving.

 

[Fishbulb]

Don't know how old you are, but at my age I swear by yoga and regular deep-tissue massage for combating the effects of any kind of repetitive strain, which is what life really boils down to after a while.

 

[newpedals]

Don't know how old you are, but at my age I swear by yoga and regular deep-tissue massage for combating the effects of any kind of repetitive strain, which is what life really boils down to after a while.

Thank you. I am in my early 20s.

I have always been curious about yoga. Can you recommend some lessons for neck relief on youtube?

 

[Fishbulb]

Absolutely - here are some that have worked for me, and I should note I'm an absolute beginner, only having been into this for a handful of years now:







She's good for people starting out and there are some some month-long courses on her channel that are a good jumping in point to learn about basic poses and terminology. Pain in the neck might be a symptom of a greater imbalance somewhere however, so keep that in mind.

I should note a couple things about this - it's definitely not a "do once and you're fixed" type thing...it's kind of like music honestly, where there are so many layers and connections that open up more and more, and you'll probably never "master" it, but if you go in with the the mindset of being a student and establish a regular practice, you'll see more benefits than you probably would have thought. I can say that the breathwork and mindfulness around tension in the body are two things that have directly helped me out with music as much as anything else.

 

[maguchi]

Today I practiced a new song which I will be covering soon. I had to look at the fretboard and also at my phone which I had placed in front of me which had the tabs on it. I did it for a couple of hours. My neck hurts now.

How do you avoid neck pain while practicing?

Stretching beforehand - shoulders, fingers, wrist and neck.

If you don’t have one, get a music stand and set it at eye level. They also make phone mounts that attach to mic stands which would be a good alternative.

In regards to looking at the fretboard, avoiding that in itself takes practice. Try using the side dots as reference rather than the fretboard dots.

Aside from that, I’d suggest stretching thoroughly after practice, focusing on the neck and supporting muscles.

^^^I agree with doing all of the above. Stretch before and after, even stretch your fingers. I use some squeeze putty made for hand rehab to warm up with (the yellow is not too stiff). Anyways I digress, you wanted to know about neck pain. Yes to a music stand and mic stand mount for your phone or iPad.

I'd also add, don't stay in any one position for a long time. Switch up your position several times during a practice session. I like to stand for awhile then sit in a chair and later switch up to diffrent height stools. When you change position raise or lower the height of the music stand or phone/tablet height to eye level or a little below.

 

[TSJMajesty]

I do the same as you- I look at my screen in front of me, and the guitar as needed. Which is a fair amount. And I practice for hours at a time.

But I don't get any neck pain. And I'm 61. You're what, 23? I say you shouldn't be getting neck pain. My thoughts are that you're tensing up as you play.

If right after you play something that you have to focus on, if you can drop your shoulders any further than they were, you're tensing. I may be wrong, but that's the first thing that came to mind- tension somewhere, in some manner related to your neck.

I also never do any body stretches before or after. The only thing I do is warm up my fingers by just starting to play a bit on simple stuff, then I stretch them out a bit, then go at it.

The only pain I get is some tennis elbow (tendonitis) in my left arm. But that's definitely age-related.

Always make sure you're relaxed.

 

[metropolis_4]

This is something I’ve always struggled with. When I play a theater show I’m typically sitting and playing for a few hours, usually for at least an hour at a time before any break. I find it almost impossible to not hunch forward at least a little while sitting and playing.

I get tension headaches because of straining the muscles in my upper back and neck.

The yoga suggestion is the best thing I can recommend. I’ve found that keeping fit and doing yoga regularly is the best way to avoid pain from any kind of repetitive motion or sitting activity

 

[la szum]

Don't know how old you are, but at my age I swear by yoga and regular deep-tissue massage for combating the effects of any kind of repetitive strain, which is what life really boils down to after a while.

Yup. Great advice! I do Yoga every morning. It's only 15 minutes or so, but (knock on wood!)
it has removed all back and neck pain (and spasms) from my life.

I mean, when was the last time the average person put their hands over their head, or reached
down and touched their toes? It's insane how little mobility us civilized people do on a daily
basis, and in a chronic manner, and then we want to "feel good."

 

[la szum]

Absolutely - here are some that have worked for me, and I should note I'm an absolute beginner, only having been into this for a handful of years now:







She's good for people starting out and there are some some month-long courses on her channel that are a good jumping in point to learn about basic poses and terminology. Pain in the neck might be a symptom of a greater imbalance somewhere however, so keep that in mind.

I should note a couple things about this - it's definitely not a "do once and you're fixed" type thing...it's kind of like music honestly, where there are so many layers and connections that open up more and more, and you'll probably never "master" it, but if you go in with the the mindset of being a student and establish a regular practice, you'll see more benefits than you probably would have thought. I can say that the breathwork and mindfulness around tension in the body are two things that have directly helped me out with music as much as anything else.

Good stuff!

Surya Namaskar (The Sun Salutations)---literally designed to start the day with---is
also a great practice that incorporates a variety of movements/poses that flow together,

and incorporates synchronized, mindful breathing into them.

 

[HomespunEffects]

For relief after the fact, I use a TENS unit and Blue Stop Max.

(that's not me )

 

[la szum]

One more thing: Don't play seated as much.

The hunch and the awkward neck twisting and craning to see the fretboard
is the result of being seated. Put a strap on and stand up and practice. That
will also pay majour dividends for when you are performing/gigging.

I have known a lot of guitarists who could not translate their seated performance
to a standing performance---because they only ever practice seated.





Oh, and don't get uptight about maybe being uptight.

 

[TSJMajesty]

It's insane how little mobility us civilized people do on a daily
basis, and in a chronic manner, and then we want to "feel good."

You're telling me! I started back to work this past Monday, after breaking my heel, so I haven't been very "mobile."

And fuck me, I've been paying for it! Every day I feel like I'm ready to collapse at the end of the day, since my job requires me to be on my feet all day. Fortunately, I got very lucky with the job I had waiting for me, which was installing new kitchen's worth of cabinets. (I do have help when it comes to placing the wall cabinets, and moving the heavy ones around.)

I bent down yesterday to drive a screw, and got a cramp just under my ribs! Luckily it didn't last long at all.

 

[TSJMajesty]

I get tension headaches because of straining the muscles in my upper back and neck.

I guess I'm just lucky in never getting this type of pain. But I can relate, because I get a weird tension-type pain with sunglasses. Because of that, I rarely ever wear them, but just the other day I was driving, and the sun was at such an angle that I put on a pair, and within minutes, I felt that familiar tension! So weird.

 

[Snags]

Music stand. Or put the tabs/chords/notation up on a big fuck-off computer monitor, not a tiny phone that my buggered eyes can't read anyway.

My problem is that after gigging/rehearsing (so essentially being stood up for between 4 and 5 hours, and bouncing around like a tit for three of them) my knees and thighs are utterly shot, and I can barely walk the next day. If we do a couple on the bounce it stops me sleeping (combined with the carpal tunnel pain).

Don't get old, it sucks balls. Or, better, do all this stuff old people tell you to when you're young: exercise, keep fit, do stretches etc.

 

[TSJMajesty]

I have known a lot of guitarists who could not translate their seated performance
to a standing performance---because they only ever practice seated.

So true! I only play seated, but if I still gigged, I would have to make sure I could play the material while standing. Meaning- practice while standing.

Just having one part of your body in a different posture could be the difference btw nailing that lick, and...., not nailing it.

 

[TSJMajesty]

do all this stuff old people tell you to when you're young: exercise, keep fit, do stretches etc.

Bears repeating, and actually goes for most things. We've already "been there; done that."

How I SO wished I'd practiced a lot more when I was young.

 

[la szum]

You're telling me! I started back to work this past Monday, after breaking my heel, so I haven't been very "mobile."

And fuck me, I've been paying for it! Every day I feel like I'm ready to collapse at the end of the day, since my job requires me to be on my feet all day. Fortunately, I got very lucky with the job I had waiting for me, which was installing new kitchen's worth of cabinets. (I do have help when it comes to placing the wall cabinets, and moving the heavy ones around.)

I bent down yesterday to drive a screw, and got a cramp just under my ribs! Luckily it didn't last long at all.

Man, that's just great you are healed up enough to go back to work. I bet it feels
good---apart from the soreness.

 

[DrewJD82]

Hahahhaha I regularly sit in my studio in awkward positions for entire days, then stand up and feel the brunt of it all as I crawl my way to the couch and stretch out. If I'm writing/recording I try to get everything out of my head as fast as possible and generally do it sitting from my chair, but I'll stretch a leg out or move halfway off the chair in the process, then start recording and not correct my posture until it hurts an hour later.

Removing red meat and processed foods from my diet did wonders for neck/joint pain. I used to have a stiff neck 4 out of 7 days, where I had to turn my whole body to look at things and my wrists used to ache so bad I couldn't grip a guitar neck or squeeze a pick, it blew my mind how effective changing my diet resolved both of those completely. It was better when I was 100% plant-based, but as long as I watch what I eat I'm generally good to go. If I have red meat more than twice in one week it's almost a guarantee I'll feel it in my wrists.