Struggling with neck and shoulder discomfort potentially due to 'coat hanger' pain? Here's how to address this issue effectively.
In an effort to combat the common condition known as coat hanger pain, which causes dull, achy tension across the upper traps, neck, and shoulders, physical therapist Sophie Coombes recommends a series of targeted exercises that focus on mobility, muscle activation, and tension release.
One such exercise is the prone lying banded scapular row. To perform this exercise, lie on your front with the resistance band hooked around a fixed surface, and the ends of the band in your hands. Pull the band towards you, bending your elbows and lifting your torso up. Return to the prone position with control. This exercise helps to strengthen the trapezius muscles, which can help alleviate coat hanger pain.
Coombes also suggests scapular retractions, or shoulder blade squeezes, where you pull your shoulder blades together and hold for a few seconds, helping to strengthen the middle trapezius and improve posture. Prone Y, T, and W raises, shrugs, and rowing movements (such as resistance band rows or dumbbell rows) are also effective in reinforcing trapezius and rhomboid muscle strength.
Thoracic extension and mobility exercises, such as cat-cow stretches or using a foam roller along the thoracic spine, can improve upper back mobility and relieve stiffness which contributes to coat hanger pain. Dynamic shoulder drops and bouncing movements can help shake out tension and improve blood flow to the area.
Incorporating these exercises in a morning routine can help reduce stiffness and pain by enhancing mobility and circulation. Strength training focusing on keeping proper posture, such as keeping the back flat during rows or pulls and engaging core muscles, also helps prevent and alleviate upper back pain.
Addressing coat hanger pain also benefits from improving blood flow and spinal biomechanics, so combining strengthening exercises with stretches and mobility work is optimal. Thus, a combination of mobility, stretching, scapular stabilization, and trapezius strengthening exercises is considered the best approach to relieve coat hanger pain in the upper back and shoulders.
Coombes recommends completing 10 to 15 slow, controlled reps for two to three sets of the prone lying banded scapular row exercise, three to four times a week for relief in shoulder and neck tension. To offset coat hanger pain, it's recommended to strengthen and mobilize the muscles and joints in the affected area, in addition to potentially changing one's desk setup or work schedule.
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[1] Healthline. (2021). 10 Exercises to Relieve Upper Back and Neck Pain. [online] Available at: https://www.healthline.com/health/upper-back-and-neck-pain-exercises
[2] Mayo Clinic. (2021). Upper back pain: Causes, symptoms, and treatment. [online] Available at: https://www.mayoclinic.org/diseases-conditions/upper-back-pain/symptoms-causes/syc-20354675
[3] Verywell Health. (2021). Coat Hanger Pain: Causes, Symptoms, and Treatment. [online] Available at: https://www.verywellhealth.com/coat-hanger-pain-4589666
[4] Pain Doctor. (2021). What Is Coat Hanger Pain? [online] Available at: https://www.paindoctor.com/daily-diagnosis/what-is-coat-hanger-pain/
[5] Spine-health.com. (2021). Coat Hanger Pain: Causes, Symptoms, and Treatments. [online] Available at: https://www.spine-health.com/conditions/cervical-spine/coat-hanger-pain-causes-symptoms-and-treatments
- Incorporating home workouts such as the prone lying banded scapular row, scapular retractions, and thoracic extension exercises can help alleviate coat hanger pain by focusing on mobility, muscle activation, and tension release.
- Addressing coat hanger pain can involve not only strengthening exercises but also improving mental health through therapies and treatments, as stress and tension can contribute to the condition.
- A workplace-wellness routine that includes regular fitness-and-exercise breaks, health-and-wellness practices, and proper ergonomics can reduce the risk of coat hanger pain by promoting good posture and circulation.
- Physical science and evidence-based practices play a crucial role in understanding and treating coat hanger pain, with ongoing research providing new insights into its causes, symptoms, and optimal treatments.
