Let's Talk Neck Pain: Causes, Solutions, and How to Feel Better
Neck pain. Something lots of us are familiar with, and something many of us have had to deal with at some point. It can be a stiff neck after a long day at the laptop or a painful ache that seems to start for no apparent reason. Given how much we depend on our necks to get through our day to day, it can quickly become a bother. If you’ve ever had a hard time turning your head to check traffic or felt like you needed a crane to get out of bed, you know exactly what I mean.
But don’t worry—neck pain is super common, and there’s a lot you can do to fix it. In this post, I’m going to break down some of the main reasons your neck might be causing trouble, what you can do about it, and how to stop it from coming back.
So, Why Does My Neck Hurt?
First, let’s talk about the causes. Neck pain can be triggered by a ton of different things and is usually multifaceted in cause. You'll be glad to hear that although neck pain can be super painful, it's rarely a cause for concern and red flags are relatively rare. Here are some of the most common culprits:
Posture
I'm probably not about to say what you think I am. No, I'm not going to tell you off for sitting like a prawn at your laptop or working from bed (okay, maybe that one, kinda). What's more of an influence is the amount of time spent in these awkward positions. So my simple advice here is more to move little and often. Your neck and back will love you for movement and a change of position.
Muscle Strain
Sometimes it’s just about those everyday movements. Maybe you slept in a weird position, or you carried something heavy, and the next thing you know, your neck is stiff as a board. This kind of strain is often just a temporary thing, but it can still make life a lot less comfortable until it’s gone.
Herniated Discs or Nerve Issues
If you’ve got neck pain that radiates into your arm, or if you’re feeling numbness or tingling in your fingers, it might be due to something like a herniated disc or compressed nerve. An irritated disc in your cervical spine can put pressure on the nerves and cause symptoms that go beyond just a sore neck.
Cervical Spondylosis (Neck Arthritis)
As we get older, some people experience wear and tear in their neck joints, which can lead to stiffness and pain. This condition, known as cervical spondylosis, is basically neck arthritis. It’s more common as you age, but don’t panic—it’s manageable, and treatments including manual therapy and rehab can help you feel a lot better.
What Can I Do About It?
Okay, now that we know what could be causing your neck pain, let’s talk about fixing it. Luckily, most neck pain is treatable at home and doesn’t require a trip to the doctor. Here are some osteo-backed tips to help you feel better:
Rest, but Not Too Much
It might sound counterintuitive, but a little rest goes a long way. If your neck is sore, it’s a good idea to take it easy for a day or two from your general exercise (think gym, running etc). But we also recommend gentle movement to avoid your neck stiffening up completely. So, no need to lie in bed all day—just give your neck a bit of a break and avoid heavy lifting or strenuous activities for a bit.
Heat and Cold Therapy
Cold packs and heat pads can be your best friends when it comes to neck pain. The NHS suggests using an ice pack for the first 24-48 hours if your neck pain is due to an injury, as the cold helps reduce inflammation. After that, a warm compress or heat pad can soothe muscle tension and improve circulation.
Pain Relief
Over-the-counter painkillers, like ibuprofen or paracetamol, can work wonders for neck pain, especially if you’re dealing with muscle strain. Your local pharmacist will have clear info on which painkillers are safe for you.
Exercise and Stretching
You don’t have to be a fitness fanatic to benefit from a few neck stretches. Gentle exercises can help relieve stiffness, improve posture, and strengthen the muscles that support your neck. Just moving within a comfortable range of motion to keep things going, like slowly turning your head from side to side or gently tilting your head toward each shoulder can go a long way.
See an Osteopath
If your neck pain lingers or becomes a regular issue, an Osteopath can help. We can help you with exercises and techniques to get your neck feeling its best again. Plus, we can give you expert advice tailored to you and your lifestyle on how to recover.
When to See an Osteopath
Most neck pain is nothing sinister and will improve with home treatment. However, if your pain is severe, doesn’t improve after a few weeks, or is accompanied by other symptoms (like numbness, weakness, or tingling), it’s time to see an osteopath. You should also seek help sooner if your neck pain follows an injury or accident.
Tips for Preventing Neck Pain in the Future
Take regular breaks from screens: Try to avoid staring at your phone or computer for hours on end. Get up, make a cup of tea, stretch, and move around.
Sleep in a Good Position: Make sure your pillow supports your neck properly—nothing too high or too flat, something that feels comfortable to you individually.
Exercise Regularly: Strengthening the muscles in your neck and upper back can help prevent pain in the future.
Final Thoughts
Neck pain may feel like a small problem, but it can have a big impact on your life. Thankfully, it’s usually temporary and can be managed with simple treatments like rest, stretching, and pain relief. By making a few changes to your habits (and maybe changing your pillow), you can prevent future neck pain and keep yourself feeling your best.
Remember, if the pain doesn’t improve or gets worse, don’t hesitate to seek advice from your local Osteopath. Your neck will thank you!
Emilie is an Osteopath, Strength and Conditioning coach and Sports Massage therapist at Balanced Osteopathy. She is our resident expert on cycling injuries and available for appointments on Mondays, Tuesdays and Thursdays.
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