Dr. Richard Thompson, BA (Hon), DC, MBA
Neck pain is something many of us experience at some point in our lives. It can appear after a long day at the computer, waking up after sleeping in an awkward position, spending hours looking down at your phone, or following an injury. Sometimes the cause is obvious, while other times neck pain seems to come out of nowhere.
The good news is that most everyday neck pain can be managed successfully with appropriate care and by staying active. Understanding what may be contributing to your symptoms is an important first step.
What Causes Neck Pain?
Typical, there isn’t one single cause of neck pain. Your neck contains joints, muscles, ligaments, nerves and other tissues that work together to support your head and support movement.
Muscle tension and strain are common contributors. Spending prolonged periods in one position, repetitive activities, or stress can cause the muscles around your neck and upper back to become tense and uncomfortable.
Desk and screen time can also play a role. Sitting for long periods without changing position may place increased demands on the muscles of your neck and upper back. Looking down at a phone or laptop screen for extended periods can create another source of strain.
Your sleeping position may contribute as well. An unsupportive pillow, sleeping on your stomach, or simply spending several hours with your neck in an awkward position can leave you stiff and sore when you wake up.
Neck pain can also develop following an injury, such as a sports injury or whiplash, or may be associated with irritation of the joints or other structures in the cervical spine.
It’s also worth noting that neck pain and headaches can often occur together. In some people, irritation or tension in the neck can contribute to headaches, particularly headaches that seem to originate around the back of the head or neck. These are referred to as cervicogenic headaches.
What Can You Do About Neck Pain?
When your neck hurts, it can be tempting to stop moving completely. In most cases, however, gentle movement is preferable to prolonged rest. Staying active within your comfort level can help maintain mobility and prevent your neck from becoming increasingly stiff.
A few simple strategies may help:
- Take regular movement breaks if you spend much of your day sitting at a computer. Set an alarm on your phone for every 45 minutes to get up and move for 2 minutes.
- Change positions frequently rather than trying to maintain one “perfect” posture all day.
- Perform gentle neck and upper-back stretches and mobility exercises.
- Adjust your computer monitor so you aren’t continually looking downward.
- Pay attention to your sleeping position and pillow – you want your neck to be in a ‘neutral’ position as best as possible.
- If you’re having pain, cold therapy is recommended, especially if you are also experiencing headaches. Heat may provide short-term symptom relief if you experiencing mostly tension in the neck.
If your neck pain is persistent, keeps returning, or is interfering with your work, sleep, exercise or everyday activities, it may be worthwhile to have it assessed rather than simply waiting for it to go away.
When Should You Get Your Neck Pain Assessed?
Most uncomplicated neck pain isn’t a sign of a serious problem. However, certain symptoms warrant a consultation to diagnose the problem.
Seek prompt medical attention following significant trauma, or if neck pain is accompanied by symptoms such as progressive weakness or numbness, a severe headache, problems with balance or coordination, fever, unexplained weight loss, severe or unusual headaches, or other significant changes in your health.
If your symptoms are persistent or progressively getting worse, an appropriate assessment can help determine what may be contributing to your pain and whether further investigation or referral is appropriate.
How Can Conservative Treatment Options Help?
At Active Approach, treatment for neck pain is individualized because there isn’t one treatment that is appropriate for everyone.
Depending on your specific diagnosis, care may incorporate several different approaches.
Pain and inflammation modalities, such as interferential current or TENS may be incorporated when appropriate to help desensitize the tissue and reduce spasm in the affected area. manage symptoms and make movement more comfortable. Laser therapy may also be beneficial, with some evidence suggesting short-term improvements in pain and function through decrease in inflammation and increase in local blood flow, both increasing rates of healing. It’s important that these modalities are part of a broader treatment plan rather than as a stand-alone solution.
Massage Therapy & Active Release Techniques (ART) can be used to address muscles and other soft tissues that may be contributing to restricted movement or discomfort. ART combines specific hands-on pressure with active movement of the affected tissue and is designed to address soft-tissue restrictions.
Contemporary medical acupuncture is a type of acupuncture that is focused on the injured tissues and diagnosis rather than traditional Chinese medicine energy points. This form of acupuncture has solid evidence for the reduction of pain but can also help reduce tension and improve mobility.
Joint manipulation and mobilization can be used to address restricted movement in the neck and surrounding areas. Research and clinical guidelines support manual therapy, particularly when it is combined with active rehabilitation and exercise for appropriate patients.
In many cases, the most effective approach isn’t choosing one technique over another. It’s determining what is contributing to your symptoms and combining appropriate hands-on treatment with movement, exercise and practical strategies that help you return to your normal activities.
Don’t Let Neck Pain Become Your New Normal
Neck pain doesn’t always require you to stop doing the things you enjoy. With the right assessment and an appropriate treatment plan, many people can improve their mobility, reduce their symptoms and get back to their normal activities.
If your neck pain is affecting your daily life, the team at Active Approach can help you understand what’s contributing to your symptoms and determine an appropriate course of care.
