lifting = neck pain. What am I doing wrong?

jarrettd
jarrettd Posts: 872 Member
edited October 2024 in Fitness and Exercise
My routines the last 2 weeks have been
1A: Deadlifts 2x15, 2 supersets of shoulder presses and wide-grip lat pulldowns, 2 supersets of weighted lunges and weighted crunches on the ball.
1B: Barbell Squats 2x15, 2 supersets of pushups and seated rows on the cable machine, 2 supersets of stepups and prone pikes on the ball.

I'm being extremely conscious of my posture and form (as well as I can, working from the NROLW book and Jefit and Youtube videos. Not a lot of personal trainers out here in "Cowpie County"!) I'm using foam insulation on the bar for the squats, and I'm careful not to lead with my head for the crunches.

What common newbie error could be causing extreme stiffness and soreness where my neck meets my shoulders? Or am I simply sore where I should be?

Replies

  • love22step
    love22step Posts: 1,103 Member
    I'm curious, too. After two months of using dumbbells, along with a Chalean Extreme DVD, my neck was sore for the first time today. I'm wondering what I did differently.
  • MadeOfMagic
    MadeOfMagic Posts: 525 Member
    Do you keep your core engaged? Like tail tucked in and/or abs all flexed? It's super important to always keep you core engaged, it helps prevent most common injuries and keeps you in proper form. As soon is your form is compromised in any way, you either get sore (unless it's your first time to doing that type of exercise or fitness level) and/or injured .
  • ninerbuff
    ninerbuff Posts: 49,043 Member
    The "forward head" position is normally the cause for this. Foam on the bar will push your head forward. Try pushing your head back more and get a feel for it.

    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • jarrettd
    jarrettd Posts: 872 Member
    The "forward head" position is normally the cause for this. Foam on the bar will push your head forward. Try pushing your head back more and get a feel for it.

    I try to keep head up and my eyes trained on the top of the wall facing me; maybe I'm cheating it somehow. I'll keep that in mind! Thanks so much.
  • ninerbuff
    ninerbuff Posts: 49,043 Member
    I try to keep head up and my eyes trained on the top of the wall facing me; maybe I'm cheating it somehow. I'll keep that in mind! Thanks so much.
    Don't look up. Look straight ahead. Looking up has a tendency to tilt your chin up.

    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • getNskinny2day
    getNskinny2day Posts: 74
    While you are lifting you should periodically roll your head around in a few small circles to keep your neck loosened up. If you lift and constantly have your neck tight then it's going to be sore because it's constantly straining.
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