Neck Pain:
Causes, Symptoms,
And Lasting Relief

Self-care is a great place to start. Applying either ice or heat for 15 minutes every few hours may help, as ice may reduce inflammation and heat may relax your muscles. Over-the-counter pain relievers like ibuprofen or naproxen may help manage pain and inflammation. Gentle stretching and strengthening exercises, like chin tucks and shoulder rolls, are also very beneficial for relieving tension. Maintaining good posture while sitting and standing is crucial, and adjusting your workspace ergonomics, such as positioning your computer screen at eye level, may prevent future strain. If your pain doesn’t go away after a few days, however, it’s best to talk to a licensed chiropractor.

Mild to moderate neck pain may be treated with a combination of self-care and professional medical advice. Your doctor may recommend over-the-counter pain relievers such as nonsteroidal anti-inflammatory drugs (NSAIDs) and physical therapy to strengthen muscles and improve posture. For persistent or severe pain, they might suggest prescription medication, steroid injections, physical therapy, surgery, or chiropractic care. Chiropractors provide neck adjustments to help relieve pain and address underlying issues. They may also use mobilization, which includes slow, gentle movements of your body, or massage to relieve muscle tension. Chiropractors also often provide patients with advice on posture correction and therapeutic exercises to perform at home to help prevent the pain from returning.

You should visit your doctor or a licensed chiropractor if your discomfort lasts more than a few days. Signs that you may need professional care include a sharp pain that won't subside, or pain that travels down to your shoulders or arms. You should also seek help if your neck pain is accompanied by headaches or dizziness, or if it's so severe it keeps you from getting a good night's sleep. Ignoring pain, especially if it's worsening, may lead to chronic issues, making it important to address the problem early to prevent lasting damage. Learn more about when to see a chiropractor for neck pain.

Muscular pain is often described as a dull, aching soreness or stiffness that stays in the same area. It usually comes from muscle strain, poor posture, or stress and often improves with rest, gentle stretching, and heat or ice. In contrast, nerve-related pain is more likely to be sharp, shooting, or burning and may travel down into your arm, shoulder, or hand. It’s often accompanied by other "pins and needles" sensations, numbness, or weakness in your arm or hand. These symptoms are often caused by a pinched nerve, which requires professional medical evaluation.

Neck pain primarily affects the seven vertebrae that make the section of your spine just beneath your skull. That said, the pain is not always confined to the neck itself and may spread to nearby areas due to the interconnected nature of the muscles and nerves. The most affected areas include the shoulders, upper back, and even the head, often leading to a type of headache known as a cervicogenic headache. Pain caused by muscle strain or poor posture often presents as stiffness and soreness in the neck and shoulders, while pain from a pinched nerve may radiate down the arms, sometimes causing tingling or numbness in the hands and fingers.

When dealing with neck pain, therapeutic exercises may help improve flexibility and strength. Gentle neck rotations, where you slowly turn your head from side to side, and neck flexion, which involves moving your chin towards your chest, are great starting points. Chin tucks are also great for strengthening deep neck muscles and improving posture, which is a common cause of neck pain. Incorporating a regular aerobic routine, such as walking or cycling, may also help reduce stiffness by increasing blood flow. Likewise, exercises to strengthen your core are a good way to improve your posture during activities that cause neck pain.

Stretching may help ease your muscle tension and improve flexibility. A simple, effective stretch is the side tilt, where you gently bring your ear toward your shoulder without raising the shoulder. Hold for 5-10 seconds, then repeat on the other side. Feel free to do multiple sets. Another helpful stretch is the levator scapulae stretch, which targets the muscle connecting your neck to your shoulder blade. Just tuck your right hand behind your back, turn your chin toward to the right, put your left hand on your head, and then gently pull your ear slightly toward the crease of your left armpit. Hold for 30-45 seconds, and repeat on the other side. Do 2-3 reps. Additionally, incorporating exercises like shoulder rolls may help loosen muscles in your upper back that may be contributing to neck tension. Remember to perform these movements slowly and without straining.

Healing time will vary depending on the cause and severity of your neck pain. Pain caused by muscle strain or poor posture may resolve on their own with self-care. But if the pain is caused by a more complex issue, such as a herniated disc, it may take longer to heal and require more targeted treatment. Severe or persistent pain that lasts for more than a few days should be evaluated by your doctor or a licensed chiropractor. Early diagnosis and treatment may significantly improve your recovery time and keep your pain from becoming chronic.

To relieve your neck pain (and not make it worse), it’s important to sleep in a way that supports the natural curve of your spine. Sleeping on your back is the best position for this because it keeps your head and neck aligned with the rest of your body. Sleeping on your side is acceptable, though not as supportive. Just don’t sleep on your stomach. Stomach sleeping forces your neck into an unnatural position, putting significant pressure on your neck’s muscles and joints. Also make sure your pillow isn’t so soft or firm that it prevents your head from resting in alignment with your spine.

Neck pain may cause something called a cervicogenic headache. The pain originates from the neck due to conditions affecting the bones, joints, and nerves in your cervical spine. Even if the pain comes from the neck, it’s “referred” upward, likely starting at the base of your skull and radiating to the front of your head. Your doctor or chiropractor may help determine the underlying cause of your pain by examining your posture, range of motion, and other factors.

Relieving your stiff neck may take a combination of self care and help from a licensed chiropractor. A great way to start is by applying a heating pad or taking a warm shower to help loosen tight muscles. Once the muscles are warm, perform gentle stretches like slowly turning your head from side to side or tilting your ear toward your shoulder. Over-the-counter pain relievers such as ibuprofen may help reduce discomfort. But if your pain doesn’t go away within a few days, consider visiting a chiropractor.

A stiff neck is often triggered by poor posture and muscle strain. Hunching over a computer, looking down at a smartphone, or even sleeping in an awkward position may cause neck pain by putting strain on the muscles in the neck and upper back. Mental stress may also make you unconsciously tighten your neck and shoulder muscles, which may lead to stiffness and pain. Practicing good posture, taking frequent breaks from work to stretch and move, and finding healthy ways to manage stress are great steps for prevention.

Simple but effective habits may go a long way in preventing neck pain. Practice good posture by keeping your ears aligned over your shoulders to help minimize strain on your neck. If you work at a desk, adjust your chair and computer monitor to eye level to make it easier to maintain good posture. Take frequent breaks to get up, move around, and stretch. Also pay attention to your sleeping position and use a supportive pillow to help ensure your neck stays naturally aligned throughout the night.

Chiropractic care may be a great option for neck pain. Chiropractors use their hands and specialized tools to provide adjustments, helping relieve pain and restore motion. They may also incorporate massage to ease muscle tension and give you guidance on stretches, exercises, and good posture to promote better neck health. The goal isn’t only to provide short-term relief, but to help you develop long-term strategies for managing and preventing pain.