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

Neck pain is a common 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're experiencing chronic discomfort or sporadic stiffness, finding effective ways to ease neck pain is vital. Recent studies have demonstrated that particular exercises, particularly 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 quite relieving! This blog post will explore the effectiveness of these exercises and provide evidence-based insights to facilitate your management of Toronto neck pain more efficiently.


Neck pain can be triggered by various factors, including poor posture, extended computer use, and muscle strain. Office workers are particularly vulnerable to neck pain due to the repetitive type of tasks and the sedentary lifestyle associated with desk jobs. A new study reported 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 indicate a higher risk of neuromuscular impairment of the upper extremities. (1) Your Toronto chiropractor often suggests exercise as a non-invasive treatment option to alleviate pain and improve neck function.


Combining chiropractic Cox® treatment with exercise is an effective method to manage and reduce neck pain. It helps strengthen the neck muscles, improve posture, and boost 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 improved sensory testing measurements and reduced pain levels. (2) Another study explained that chronic neck pain affects grip strength and psychomotor skills and emphasized the importance of including exercises to improve overall functionality and reduce neck pain symptoms. (3) Two types of exercises that have shown significant benefits for neck pain patients are:

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

  • Isometric Neck Exercises: These exercises involve maintaining a position for a specified period to engage the neck muscles.
  • Neck Extension and Flexion: This entails moving the head up and down against 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 entails 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 add more weight as tolerated.

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

CONTACT Yorkville Chiropractic and Wellness Centre

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

For more personalized advice and guidance, book a consultation with your Toronto chiropractor today at Yorkville Chiropractic and Wellness Centre. Learn more about how you can take control of your neck pain and live a more pain-free life.

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"This information and website content is not intended to diagnose, guarantee results, or recommend specific treatment or activity. It is designed to educate and inform only. Please consult your physician for a thorough examination leading to a diagnosis and well-planned treatment strategy. See more details on the DISCLAIMER page. Content is reviewed by Dr. James M. Cox I."