Neck pain is something many of us experience at some point. It can appear after a long day at a desk, sleeping awkwardly, exercising, or simply spending too much time looking down at a phone.
For some people, neck pain settles within a few days. For others, it can become a recurring problem that affects sleep, work, exercise and everyday movement.
Understanding what could be causing your neck pain is an important first step towards managing it.
What Causes Neck Pain?
There isn’t always one obvious reason for neck pain. The neck is made up of joints, muscles, ligaments, nerves and other structures that all work together to support and move your head.
Some common causes include:
Poor posture and prolonged sitting
Spending several hours at a desk or looking down at a phone can leave your neck in the same position for long periods.
This doesn’t necessarily mean that your posture is “bad”, but staying in one position for too long can contribute to muscle tension and discomfort.
Taking regular movement breaks and changing position throughout the day can help.
Muscle tension
Tight or overloaded muscles around the neck, shoulders and upper back can contribute to pain and stiffness.
Stress can also play a role. When you’re stressed, you may unconsciously tense your shoulders and neck, particularly during long periods of concentration.
If muscle tightness is a major part of your symptoms, soft tissue therapy may be one treatment option your practitioner considers following an assessment.
Sleeping awkwardly
We’ve all woken up with a stiff neck after sleeping in a strange position.
Usually, this type of discomfort settles over time. Gentle movement and returning to normal activities can often be more helpful than keeping your neck completely still.
The NHS guidance on neck pain also recommends keeping your neck moving where possible rather than keeping it still for prolonged periods.
Previous injuries
Neck pain can also follow injuries such as whiplash, falls or sports injuries. Whiplash commonly causes neck pain and stiffness, as well as headaches and muscle spasms around the shoulders and arms.
If your neck pain started after an accident or significant injury, it’s important to have your symptoms appropriately assessed.
Age-related changes
Changes to the joints and structures of the neck are a normal part of getting older. Conditions such as cervical spondylosis can cause neck and shoulder pain or stiffness, although some people have these changes without experiencing symptoms.
What Can You Do for Neck Pain?
For many types of uncomplicated neck pain, staying active and continuing with your usual activities can be helpful.
It can be tempting to completely rest when something hurts, but keeping the neck moving within comfortable limits can help maintain mobility. NHS guidance also recommends staying active and avoiding keeping the neck still for prolonged periods.
Some simple things that may help include:
- Taking regular breaks from sitting
- Changing your position throughout the day
- Gentle neck and upper-body movement
- Staying active where possible
- Looking at your desk and workstation setup
- Using heat or cold if you find it helpful
- Making time for regular exercise
If your symptoms continue, keep returning or are affecting your everyday life, it may be worth getting professional advice.
How Can Chiropractic Care Help With Neck Pain?
At Bodycare Chiropractic, treatment starts with an assessment rather than simply treating the painful area.
Your chiropractor will look at your symptoms, movement and overall musculoskeletal function to help determine an appropriate approach.
Depending on your individual needs, treatment may include spinal manipulative therapy, soft tissue techniques, dry needling, exercise and rehabilitation.
Bodycare Chiropractic’s team uses a combination of treatment techniques alongside exercise and activity advice as part of its approach to patient care.
You can also find out more about chiropractic care and what to expect from an appointment.
What About Exercise?
Exercise can be an important part of managing neck pain, particularly when symptoms are recurring.
The right exercises will depend on the individual and the reason behind their symptoms. Your practitioner may recommend exercises designed to improve strength, mobility or your ability to manage everyday activities.
Rather than trying to find one “best” neck exercise online, it’s worth getting advice if you’re unsure what is appropriate for you.
You can also learn more about rehabilitation and exercise at Bodycare Chiropractic.
When Should You Get Your Neck Pain Checked?
Most common neck pain isn’t serious and often improves with time. However, you shouldn’t simply ignore symptoms that are persistent, worsening or unusual.
The NHS recommends seeking medical advice if neck pain or stiffness doesn’t improve after a few weeks, or if you’re concerned about the cause.
You should seek urgent medical advice if neck pain is accompanied by symptoms such as weakness, significant numbness or pins and needles, problems walking or other neurological symptoms.
If your symptoms aren’t suitable for chiropractic treatment, registered chiropractors are trained to recognise this and refer patients to a GP or another healthcare professional when necessary. You can learn more about this through the General Chiropractic Council’s patient guidance.
Finding the Right Approach for Your Neck Pain
There isn’t one solution that works for every type of neck pain.
For some people, making simple changes to their daily routine may be enough. Others may benefit from a combination of hands-on treatment, exercise and rehabilitation.
The important thing is understanding what’s contributing to your symptoms and choosing an approach that’s appropriate for you.
If you’re experiencing ongoing neck pain and would like to discuss your symptoms, you can contact Bodycare Chiropractic to find out more about an assessment.
You can also meet the Bodycare Chiropractic team before booking your appointment.