Life Kit: "Ouch, I've Got a Crick! Neck Pain 101"

Date: August 21, 2025
Host: Marielle Segarra
Guests: Dr. Sharla Fisher, Dr. Fabian Morales, Ellen Wurmter, Michael Woodard
Reporter: Andy Tagle

Episode Overview

This episode of Life Kit dives into the annoyingly common world of neck pain. Hosted by Marielle Segarra, with reporting from Andy Tagle, the show explores why neck pain happens, how to prevent it, and what you can do to feel better when you wake up with that dreaded “crick.” Experts in orthopedics, sports medicine, sleep, and physical therapy share practical advice and debunk myths, focusing on posture, sleep, movement, and pain management.

Key Discussion Points & Insights

1. Why Neck Pain Happens

• Everyone Gets It: Almost everyone experiences neck pain at some point (02:02, Dr. Sharla Fisher).
• Connected Chain: Pain in the neck can radiate to other body parts due to the interconnectedness of the skeletal and muscular systems (00:58, Dr. Sharla Fisher).
• Muscle Fatigue: Our necks support our heavy heads and constantly resist gravity, so they can easily get tired, misaligned, or overworked (01:27-01:55, Marielle & Dr. Fisher).

2. Prevention Through Posture & Ergonomics

Takeaway 1: Strong Posture is Pain Prevention (06:11)

• Ears Over Shoulders: Keep shoulders in line with your ears, whether sitting or standing (06:00, Dr. Fabian Morales).
  “That is very, very important for your posture support.” — Dr. Fabian Morales (06:00)
• No Universal Perfect Posture: Different tasks require different movements; don’t obsess over one "ideal" alignment (06:40, Andy Tagle).
• Ergonomic Adjustments:
  • Chairs with lumbar and neck support
  • Both feet flat on the floor or using a footrest (07:40)
  • Adjustable desks and screen height at eye level (08:12, Dr. Morales)
• Addressing “Tech Neck”:
  • Avoid sustained forward head posture.
  • Use technology (e.g., audio features, timers) to prompt breaks and movement (08:24, Andy & Dr. Morales).
• Mini-Breaks: Move your neck every hour, do cat-cow stretches or range-of-motion exercises (09:13, Dr. Morales).

3. Nighttime Matters: Sleep Posture & Neck Pain

Takeaway 2: Sleep the Way You Stand (09:22)

• Spinal Alignment: Try to keep your neck aligned with your shoulders and hips—think “sleep the way you stand” (10:24, Ellen Wurmter).
• Types of Sleepers and Pillow Tips:
  • Back Sleepers: Use a thinner or ergonomic pillow; fill gaps under knees or lower back.
  • Side Sleepers: Loft (height) of pillow should fill the space from neck to edge of shoulder; pillow between knees can help (13:26, Ellen Wurmter).
  • Stomach Sleepers: Not recommended. Use the thinnest pillow or none if you must (14:18, Ellen Wurmter).
• Replace Bedding Regularly: Replace pillows every 2–3 years, mattresses every 7 years for proper support (15:12, Andy Tagle).

4. Managing & Understanding Neck Pain

Takeaway 3: Strength and Mobility Matter (18:22, 20:16)

• Muscle vs Nerve Pain:
  • Muscle pain: “localized, accompanied by tightness, dull aches, swelling” (18:22, Andy/Dr. Fisher)
  • Nerve pain: “sharp, burning, may cause numbness, weakness in arms/hands” — seek medical attention (18:22, Dr. Fisher)
• When to See a Specialist:
  • Severe pain (5/10+ for over a week)
  • Numbness, tingling, weakness, balance issues (18:46-19:04, Dr. Fisher)
• Don’t Freeze Up: Movement, not rest, is key for mild and moderate neck pain (19:38, Michael Woodard).

  “The real danger is when we get into the point where we say, my neck must be out of alignment... I can’t move. That’s what can lead to this little crick... turning into a longer term recovery.” — Michael Woodard (19:38)

• Movement and Strengthening:
  • Gentle neck stretches (levator scapulae stretch, thoracic extension) (21:23, Michael Woodard; 21:56, Dr. Morales)
  • Chin tucks to activate deep neck flexors (22:37, Michael Woodard)
  • Gradually build strength in neck/postural muscles to prevent future problems.

5. Pain Management Options & Final Thoughts

Takeaway 4: Stay Safe, Smart, and Flexible (24:52)

• Complementary Approaches:
  • Chiropractic care (with awareness of risks and as part of a coordinated plan)
  • Mind-body practices (meditation, journaling, massage, yoga, acupuncture, cupping) (24:56, Andy/Dr. Fisher)
• Reduce Inflammation: Don’t smoke, eat well, maintain healthy weight (25:12, Dr. Fisher).
• Medication & Topicals: OTC anti-inflammatories and topical pain relievers (25:28, Andy Tagle).
• Ice vs Heat: Choose whichever makes you feel better; “there’s no science behind it” (25:48, Dr. Fisher).
• Geographical Humor:
  “So you’re saying I should go to Hawaii immediately?” — Andy Tagle (26:32)
  “Yes, you need to take a trip to Hawaii.” — Dr. Sharla Fisher (26:39)

Notable Quotes & Memorable Moments

• Neck Pain is Inevitable:
  “I would guess almost everyone has neck pain at some point in their life, just like everyone experiences low back pain.” — Dr. Sharla Fisher (02:02)
• Perfect Posture Myth:
  “There is no one perfect posture. Different tasks require different movements and angles.” — Andy Tagle (06:40)
• Sleep Perils of Adulthood:
  “When you’re young, you have to have an incident to create injury...But once you get older, you can get into a perfectly comfortable bed...and wake up with an injury.” — Ellen Wurmter (09:52)
• About Movement & Recovery:
  “If you don’t move, you get less mobility, less strength... the reverse is true as well.” — Michael Woodard (20:16)
• Humorous Prescription:
  “I’m writing it on a script pad right now.” — Dr. Sharla Fisher, joking about prescribing a trip to Hawaii (26:41)

Timestamps for Key Segments

• Neck pain overview & anatomy: 00:18–02:11
• How pain radiates & compensation: 00:58–01:27
• Commonness and prevention: 02:02–02:11, 05:13–06:00
• Posture & ergonomic basics: 06:00–09:13
• Sleep posture & pillow tips: 09:22–15:12
• Physical therapy & when to worry: 15:54–19:04
• Distinguishing muscle vs nerve pain: 18:22–19:18
• Movement vs rest in treatment: 19:38–20:44
• Stretches and exercises: 21:23–23:19
• Medications & alternative treatments: 24:52–25:48
• Heat, ice, and lifestyle advice: 25:48–26:43
• Final takeaways recap: 26:50–27:38

Episode Recap: Actionable Takeaways

1. Strong posture is pain prevention.

• Ears over shoulders, ergonomic setup, regular movement.

2. Sleep the way you stand.

• Prioritize spinal alignment at night, choose the right pillow and mattress.

3. Strength and mobility matter.

• Use stretches, chin tucks, and gentle mobility exercises—even if you’re achy.

4. Stay safe, smart, and flexible about pain management.

• Seek care for red flags; otherwise, gently keep moving, use OTC pain relief as needed, and try complementary practices.

Listen to this episode for relatable stories, expert-backed tips, and a reassuring reminder: your neck can be strong and resilient—with just a little TLC.