Can I workout with neck pain?
Moving Beyond "Pushing Through": A Holistic Approach to Neck Pain with Wiki Yu at Hopscotch Fitness
Neck pain is rarely an isolated incident; it is often the symptomatic "check engine light" for systemic imbalances in the upper body. In a recent discussion at Hopscotch Fitness, Wiki Yu—a multi-certified fitness expert and C.H.E.K practitioner—shared insights on how to navigate training when the neck starts to protest. Below is the summary of our chat, See the full video of our chat at the bottom of this page.
When it comes to pain, the approach must be holistic. Rather than just treating the site of the pain, the goal is to look at the body as an integrated system of "strength and range"—otherwise known as mobility.
Can You Train with Neck Pain?
The short answer is yes, but with two major caveats:
1. Severity and Clearance: Acute or severe pain requires clearance (e.g., from an Osteopath who may request further investigations like imaging or medical referral) to ensure there isn't a structural issue that loading could exacerbate.
2. Symptomatic Management: Before hitting the heavy weights, you must address the pain. As noted in the discussion, if you are "holding yourself in a funky position" to avoid pain, you are simply layering strength on top of dysfunction.
The Kinetic Chain: Why Your Neck Isn't the Only Problem
A recurring theme in the conversation was the role of the Thoracic Spine (mid-back). When the thoracic spine lacks mobility/ freedom of motion—the neck is forced to overcompensate to stabilize the body.
To rectify this, Wiki suggests a specific hierarchy for the first few weeks of a "rehab-to-performance" program:
* Mobility First: Prioritise opening the chest and improving thoracic rotation.
* Core Integration: Swap neck-straining movements (like traditional situps) for "dead bugs," which challenge the core without taxing the cervical spine.
* Back Strengthening: Build the mid-back strength necessary to support the head and shoulders.
* Reintroduction: Only after these foundations are set should overhead pressing or heavy loading be reintroduced.
Key Takeaways for the Trainee
* Strength ≠ Mobility: It is not enough to have a range of motion; you must have active control over that range under tension.
* The "Dead Bug" Advantage: Focus on core exercises that keep the spine neutral to avoid the common pitfall of "leading with the chin."
* Consult the Experts: If pain persists despite heat packs and postural adjustments, a collaborative approach between an Osteopath and a Personal Trainer is the most efficient path back to the gym floor.