Neck Pain: Causes, Symptoms & Treatment
Neck pain can happen to anyone, regardless of age. It can be caused by poor posture, long periods of sitting, awkward sleeping positions, strain from overused muscles, injury, changes caused by age, and nerve irritation.
Neck pain can be minor and less troublesome, and self-care can help. Neck pain can be mild to severe with resulting stiffness. Severe pain can make it hard to perform daily tasks like going to work and exercising, driving, and even sleeping.
Identifying what causes your neck pain and stiffness is essential for diagnosing treatment and your recovery.
Physiotherapy in Surrey BC can help with neck pain. Managing the specific causes of pain in your musculoskeletal system involves improving movement, function, and strength with a tailored rehabilitation plan.
What Is Neck Pain?
Neck pain can occur in the neck region plus the surrounding muscles and tissues. It can be chronic or occur suddenly.
Neck pain can include:
Shoulder pain
Upper back pain
Pain in hands and arms
Not everyone experiences all of these, and some people can still have pain without any of the listed symptoms. Pain can include tingling and stiffness, among other things. The combined symptoms will help determine neck pain treatment.
There are multiple potential causes of neck pain. Identifying what is likely contributing to your neck pain will help your treatment and speed your recovery.
- Muscle Strain
Neck muscle strain can happen from overuse, repetitive activities, and sustained awkward positions such as poor posture or uncomfortable sleeping positions.
Examples of such activities include
Sitting for long periods at a computer or looking at a phone,
Lifting heavy loads,
Increasing the duration or intensity of exercise suddenly,
Sleeping in uncomfortable positions.
Muscle strain will present with pain, stiffness, and limitation in range of motion in the neck.
These symptoms may be improved with mobility and flexibility exercises.
- Whiplash and Injuries to the Neck
Whiplash occurs when the neck is suddenly jerked or moved from the the front to the back or vice versa.
Symptoms may include any of the following
Pain in the neck or back
Injuries to the shoulders
Injuries to the upper extremities
Stiffness of the neck
Decreased movement of the neck
Headache
Whiplash may require physiotherapy to aid the healing process.
Recovery will be aided by returning to activities in a gradual manner.
- Cervical Degenerative Disc Disease
The discs located between the vertebrae of the neck may degenerate as you age.
Cervical degenerative disc disease may result in pain and stiffness of the neck with decreased range of motion of the neck.
Treatment for degenerative disc disease will be determined from the patient’s symptoms and assessment.
Exercise and physical therapy may be first line treatment.
- Cervical Spondylosis
Cervical spondylosis results from degeneration of the neck skeletal system.
There are some who also experience:
Stiffness
Loss of Mobility
Sensations which can result in:
Headaches
Shoulder Injury
Physiotherapy has proven result for strengthening and improving neck movement with reduced symptoms.
One of the other causes is:
Nerve Compression
Herniated or bulging discs in the cervical spine can lead to either of these which can in turn lead to irritation or compression of a nerve and pain can be felt in the arm, hand or in the shoulder and may result in:
Tingling
Numbness
Weakness
Extended poor posture
Sitting for excessive periods of time
These include, but are not limited to, occupations which involve computer work, driving and use of laptops and smart devices.
It is much better to change your position frequently and to try and get up and move around during the working day than to try and position yourself correctly and maintain that position for the entire work day.
Symptoms of Neck Pain
The symptoms of neck pain can vary depending on what is causing them.
Local Neck Pain
Pain localized to the neck may be aggravated or caused by certain movements or activities.
Neck Stiffness
Stiffness of the neck can limit the range of motion in the neck, making it difficult to turn the head or looking down.
This stiffness may be apparent when:
Looking behind you
Looking up or down
Getting out of bed
Turning your head while driving
Radiating Pain
Pain may travel to the shoulder, upper back, and/or arm from the neck.
Pain that radiates from the neck may also be associated with nerve irritation and should undergo evaluation if it is persistent or progressive.
Tingling or Numbness
Numbness or tingling in the arm, hand or fingers may be related to a nerve injury.
This should be evaluated, especially if new, becoming worse or is associated with weakness.
Muscle Weakness
Weakness in the arm or hand can occur from a nerve injury.
New or progressive weakness should be evaluated immediately.
Headaches
Pain and stiffness in the neck can also be associated with headache.
There are many possible causes of headache and neck-related musculoskeletal problems can contribute to headache, but persistent, severe or unusual headaches should be evaluated by a health care professional.
How to Treat Neck Pain Naturally
Some practical strategies for relief of mild pain and restoration of normal neck movement may include the following:
- Keep Moving
Complete rest may not be the best option for minor neck pain. Your neck pain may benefit from some movement. You should move your neck in comfortable positions. This movement may help prevent the neck from becoming stiffer. You should try:
Turning your head slowly from one side to the other
Gentle neck rotation
Looking upward and downward
Side-to-side movement
Shoulder rolls
You should avoid any movement that is painful and/or uncomfortable. If your symptoms worsen from performing any movement, or if you begin to experience any neurological issues, you should discontinue these movements and seek medical attention.
- Use Heat or Cold
If you tend to experience muscle stiffness in your neck, the application of warm heat may help. Cold packs may be more applicable to your situation in the case of a neck injury that is more recent. You should use what is more comfortable to you, but you should use it appropriately. Whatever you use to apply traditional methods, you should use it as safely as possible.
- Take Regular Movement Breaks
If you work at a sedentary desk job, you too should move often and regularly. You should:
Stand as often and regularly as possible
Walk for a few minutes
Change your sitting position
Move your shoulders
Perform gentle neck movements
Movement breaks are more useful than holding one posture for hours.
- Improve Your Workstation
Most people benefit from small changes to their workstations. These may lessen some of the neck and shoulder symptoms that are caused by computer work. You should:
Adjust the height of your computer monitor
Bring your mouse and keyboard toward the center of your workspace
Use a separate keyboard and mouse if you work on your laptop
Change the position of your chair
Likewise, there shouldn’t be a goal to create the best, most ergonomically correct workstation, but a focus to allow flexibility in your current workstation.
- Check Your Sleeping Position
Your neck stiffness may be caused by how you sleep.
If you frequently wake up with neck pain, it may be helpful to consider the following suggestions:
– Keep your neck in a comfortable position when you sleep.
– Choose a supportive pillow based on your preferred sleep position.
– Stomach sleeping, especially if it aggravates your symptoms, should be avoided.
– You can try different pillow adjustments before you make a purchase.
Finding the correct sleeping position is subjective. It is better to aim for comfort and neutral alignment.
- Manage Stress and Muscle Tension
Stress affects the level of pain you may experience and contributes to muscle tension.
Some examples of stress relieving activities include: relaxation, regular movement, quality sleep, and deep breathing.
To relieve shoulder and jaw tension, you can practice simple deep breathing while slowly tensing then relaxing those areas.
- Add Strengthening Exercises
Once initial symptoms have improved, strengthening exercises may help restore function to the neck and upper back.
Physiotherapy may recommend the following:
Chin tucks
Strengthening of shoulder blades
Upper back exercises
Neck strengthening
Postural endurance exercises
These exercises might not be appropriate for your condition. A physiotherapist can decide which exercises can help treat your symptoms and how they can be adjusted.
When Should You See a Physiotherapist for Neck Pain?
Your neck pain is chronic, persistent, recurrent or cyclical
Your neck pain limits your daily activities or your range of movement
Pain during sleep, at work, or during exercise impacts your quality of life
If neck pain is present after an accident involving whiplash, and it has not resolved in time
Home care has not shown positive results for your neck pain
If you’re searching for neck pain physiotherapy in Surrey BC, an initial assessment can help determine whether these services are needed and what methods or techniques are appropriate, given the situation.
Neck Pain Physiotherapy in Surrey BC
If you’re looking for neck pain physiotherapy in Surrey BC, Arka Physiotherapy offers personalized assessment and rehabilitation of many neck-related conditions of a musculoskeletal nature.
Your physiotherapy plan has the objective to:
Enhance strength of neck and upper back
Promote movement of neck and upper back
Modify restricted movement
Alleviate pain
Allow return to work
Allow return to exercise and sport
Manual therapy, therapeutic exercise, pain management, education, activity adaptation, and rehabilitation will be incorporated into your treatment plan as needed.
The objective of the plan is to educate you regarding your neck symptoms in order to help you achieve return to functional tasks of daily life.
How to Prevent Neck Pain
Although not all episodes of neck pain can be prevented, certain habits that promote neck health can be implemented and sustained over the long term.
Maintain Comfortable Posture
It’s important to change your position often to avoid muscle fatigue. If you’re standing, sit down. If you’re sitting, stand up.
Take Frequent Breaks
Break up your day, even if you work behind a desk. Get up and make a point to move around at least every hour.
Exercise Regularly
Continued exercise may help maintain your range of motion and may help prevent stiffness.
Use Ergonomic Equipment
Arranging your desk at the right height can eliminate the unnecessary strain on your neck and your body.
Increase Activity Gradually
Try to get used to a new, more active lifestyle by gradually increasing the amount of time you’re active each day.
Get Help for Neck Pain in Surrey BC
Whether you’re having neck problems from an injury or bad posture, not much will help aside from correct treatment and addressing the cause.
As some of the most common causes of neck pain may be related to strained muscles, irritated nerves, postural problems, cervical spondylosis, degeneration, and a number of other musculoskeletal issues, an assessment may help decide the course to take.
One of the best Physiotherapy clinics in Surrey, B.C., is Arka Physiotherapy. They offer assessments that help create personalized treatments and therapy plans specific to your needs and lifestyle.
To improve neck function and mobility, book a consultation with Arka Physiotherapy today!
Frequently Asked Questions About Neck Pain
Is neck pain usually serious?
Most cases of neck pain won’t be too concerning, and likely won’t indicate a serious condition. It’s always better to get a professional opinion though, if symptoms are excessive, worsening or concerning.
Does neck pain go away on its own?
Usually. Mild neck pain may heal on its own with time and self-care. Prolonged, recurrent symptoms may require professional help.
What treats neck pain the best?
Treatment is decided by the cause of the pain. Neck pain can be treated with exercise, manual therapy, and physiotherapy.
What exercises treat neck pain the best?
All neck pain exercise regimens are different, so the best exercises for neck pain treat symptoms one at a time. This may include gentle neck movements and strengthening exercises for the upper back.
Can neck pain be helped by physiotherapy?
Yes. Neck pain physiotherapy can help improve overall neck pain by addressing neck mobility and strengthening.
Can physiotherapy help whiplash?
Physiotherapy focuses on symptoms and recovery goals. It can be used to help someone recover from whiplash.
When should neck pain concern you enough to see a doctor?
You should go to a doctor if the pain is severe, the symptoms present as an injury, or there are any other symptoms present that concern you.
