From the Guidelines
To minimize the risk of neck injury during weight lifting, particularly when squatting, it is crucial to prioritize proper form and technique, including maintaining a neutral spine position and engaging core muscles to stabilize the spine. When performing squats, it is essential to look straight ahead or slightly downward, avoiding excessive neck extension or flexion, which can put unnecessary strain on the cervical spine 1.
Key considerations for preventing neck injuries during squats include:
- Maintaining proper posture with the chest up and shoulders back
- Engaging core muscles to stabilize the entire spine
- Using proper breathing techniques, such as inhaling before descending and exhaling during the ascent
- Starting with lighter weights to master form before progressing to heavier loads
- Considering a high-bar position (bar across upper traps) rather than a low-bar position to potentially reduce strain on the neck
For individuals who experience neck pain during squats, it is recommended to:
- Reduce weight immediately
- Rest from squatting until pain subsides
- Apply ice for 15-20 minutes several times daily for acute pain
- Consider taking over-the-counter anti-inflammatories like ibuprofen (400-600mg every 6-8 hours with food) if needed, under the guidance of a healthcare professional
It's also important to note that neck muscle strengthening, as recommended by the National Athletic Trainers’ Association, can help decrease neck fatigue and reduce the risk of burners and stingers, as well as potentially lowering the risk of concussion by increasing the effective mass of the head 1. If neck pain persists beyond a few days or includes symptoms such as numbness, tingling, or radiating pain, it is essential to consult a healthcare professional promptly for further evaluation and guidance.
From the Research
Weight Lifting and Squatting Neck Injuries
- Weight lifting can cause significant musculoskeletal injuries, including fractures, dislocations, and intervertebral disk herniation 2.
- Neck injuries are relatively uncommon but can cause serious and permanent disability, especially in contact sports with direct axial loading and a forward-flexed neck 3.
- Traumatic cervical disc herniation can occur due to weight lifting and squatting, with symptoms including neck and shoulder pain, nerve root stimulation, and spinal cord compression 4.
Prevention and Treatment
- Good coaching and proper weightlifting techniques can minimize the number of musculoskeletal problems caused by weight-training 2.
- Conservative treatment, such as physical therapy and pain management, can be effective for patients with neck and shoulder pain and nerve root stimulation 4.
- Surgical intervention, such as anterior cervical discectomy fusion, may be necessary for patients with spinal cord compression or severe cord compression 4, 5.
Risk Factors and Outcomes
- The prevalence of cervical disc herniation is high among patients with spinal cord injury without radiologic evidence of trauma (SCIWORET) 5.
- Patients with cervical disc herniation may experience more severe cord compression, but this does not necessarily aggravate the neurologic injury 5.
- Early operation is favorable to the recovery of neurological function in patients with spinal cord compression 4.