Neck Pain

Introduction^1,2,3

Neck pain is common (affecting 10% – 20% of adults), can be caused from a number of things and generally only lasts a few weeks.

Causes of neck pain

Neck pain can be caused by a number of things including^1,3:

Sleeping awkwardly
Bad posture
A pinched nerve
An injury (like from whiplash or a fall)
Physical strain. Overusing your neck muscles during repetitive activities can lead to stiffness and pain
Tightening your neck muscles because you’re stressed can also lead to neck pain and stiffness

Symptoms of neck pain

Symptoms of neck pain can include^2,3:

Pain that’s often worsened by holding your head in one place for long periods
Muscles tightness and spasms
Decreased ability to move your head
Headache

Treatments for neck pain

To help alleviate neck pain you can try^1,3,4:

Taking ibuprofen or paracetamol
Use a low, firm pillow
Put heat or cold packs on your neck
Physical therapy may help you to learn exercises or movements to strengthen the muscle and tendons in your neck
TENS unit. A TENS unit applies low-level electrical current to your skin which may disrupt the pain signal

Exercises for neck pain⁵

These exercises may help if you have a new neck problem. If you have been diagnosed with a neck condition you should speak to your healthcare professional.

Head turn

With your head facing forward, slowly turn your head to one side as far as is comfortable – you should feel a stretch on the opposite side
Hold for 2 seconds and return to where you started
Repeat on the other side

Head tilt

With your head facing forward, slowly tilt your head towards one shoulder as far as is comfortable – you should feel a stretch on the opposite side
Hold for 2 seconds and return to where you started
Repeat on the other side

Forward head tilt

Facing forwards, bring your chin down towards your chest.
Slowly bring your chin back up

Wide shoulder stretch

Place your arms at a right angle in front of your body. Your palms should be facing upwards
Keeping your upper arms still, move your palms and lower arms until they are pointing out from either side of your body
Hold for a few seconds and then bring your arms back into the starting position