Author: Will Kenton, Head of Physiotherapy, Teladoc Health UK
Our Head of Virtual Physio, Will Kenton, shares some top tips on looking after your neck…
Our necks are incredibly important, supporting the weight of our heads and enabling us to move in all directions. Neck pain is a common issue with an annual prevalence in adults of between 30-50%. Fortunately, research-backed strategies can help you maintain a healthy neck, prevent pain, and improve your overall wellbeing.
1. Understanding Neck Pain: What’s Going On?
Neck pain can arise from a variety of causes. While many of us associate neck pain with things like poor posture or sleeping in an unfavourable position, it can also stem from other factors. Here are some of the most common culprits:
Worry or stress: How we feel and how we manage stress impacts our physical wellbeing and can contribute to muscle tension and neck pain
Sleeping awkwardly: It is not uncommon to occasionally wake with neck pain, and although not fully understood, a host of factors, including the support of the neck, can be attributed.
An accident, which can cause whiplash – A sudden, forceful movement of the head can cause pain and tightness over several months
A sprain or a strain: This is often caused by repetitive postures, stress, or potentially overuse in a variety of different circumstances
A flare-up of cervical spondylosis: Changes can occur at the spine’s discs and joints as we age, causing stiffness and discomfort.
Understanding what’s causing your neck pain is the first step in addressing it effectively. If your pain persists or worsens, consulting a physiotherapist can help you get to the bottom of it.
2. Ergonomics
Posture is adaptable, meaning the idea of ‘bad’ posture contributing to neck pain isn’t accurate. Changing posture and ensuring you are well set up ergonomically can go a long way to help reduce pressure on the muscles and joints of the neck.
Here are a few posture tips to keep your neck happy:
When sitting: Keep your shoulders relaxed and your back supported. Your ears should be aligned with your shoulders, and avoid letting your head jut forward. Your feet should be flat on the floor, with your knees at a 90-degree angle.
When standing: Distribute your weight evenly on both feet and align your head with your spine. Avoid tilting your head forward or looking down for extended periods.
When using devices: Hold your phone or tablet at eye level to avoid looking down for long periods. Consider using a stand for your laptop to ensure your screen is at eye height.
Ergonomic Desk Assessment (DSE): If you’ve not had a desk assessment, ensure your display screen equipment and work setup has been reviewed to reduce the po
Being mindful of your position and how often you move throughout the day can go a long way in preventing neck pain from developing.
3. Stretch and Strengthen to Keep Things Moving
Regular movement is crucial for neck health. Stretching and strengthening your neck and upper back muscles can help improve mobility, reduce tension, and prevent discomfort. Here are a few simple exercises you can do to keep your neck in tip-top shape:
Neck stretches: Tilt your head to one side, bringing your ear towards your shoulder. Hold for 15-30 seconds, then repeat on the other side. This helps stretch the muscles on the sides of your neck and relieve tightness.
Chin tucks: Sit or stand tall and gently tuck your chin towards your chest, creating a “double chin.” Hold for 5 seconds, then relax. This exercise strengthens the muscles that help maintain good neck posture.
Shoulder rolls: Roll your shoulders forward in a circular motion, then reverse the direction. This helps relieve tension in the upper back and shoulders, which can contribute to neck pain.
Scapular squeezes: Sit or stand tall and squeeze your shoulder blades together, holding for 5 seconds before relaxing. This strengthens the muscles between your shoulder blades, which helps support your neck and upper back.
General physical activity: Staying physically active has been demonstrated to aid both the prevention of neck pain and help those suffering from neck pain manage and improve their symptoms. Anything you enjoy doing can be beneficial owing to various mechanisms, including releasing endorphins (natural painkillers), improved strength and flexibility, reduced inflammation, and the positive psychological effects that can help manage pain.
Incorporating these stretches and exercises into your daily routine can keep your neck muscles flexible and strong and play a role in preventing neck pain.
4. Stay Active and Stretch Regularly
Movement is key to preventing stiffness, often leading to pain and discomfort. Staying in one position for too long—whether sitting at a desk or watching TV—can lead to stiffness in the neck. It’s essential to take breaks and move regularly to maintain good mobility.
Take regular breaks: If you’re working at a desk, get up, stretch, and walk around every 30 minutes to reduce tension in your neck and shoulders.
Change positions: If using your phone or tablet, avoid staying in the same position for too long. Hold your device at eye level and mix up your tasks as frequently as possible.
Sleep posture: Evidence on sleeping positions and neck pain is anecdotal. Finding a position that is comfortable for you is most important. Using a pillow that supports your head and distributes weight can also help significantly if you suffer from neck pain.
5. Relaxation and Stress Management
Stress can play a big role in neck pain, leading to muscle tension and tightness in the neck and shoulders. Stress-related neck pain is often the result of muscle spasms. In turn, tension in this area can give rise to headaches. Mindfulness-based stress reduction techniques can help alleviate neck discomfort in addition to the steps already outlined.
Here are some ways to manage stress and reduce tension:
Deep breathing: Practice slow, deep breaths to help relax your muscles and calm your nervous system. Breathing exercises can also help reduce stress, which can contribute to neck pain.
Progressive muscle relaxation: This technique involves tensing and relaxing different muscle groups to reduce overall tension.
Mindfulness or meditation: Regular mindfulness practice can help reduce stress levels, reducing the likelihood of neck pain caused by tension.
Stress management isn’t just good for your mind but also your neck!
6. When to Seek Help
Most neck pain has no specific structural cause but will often resolve in a few days or weeks. If your neck pain is persistent, severe, or affecting your ability to function, it’s essential to seek professional help. A physiotherapist can take a complete history to understand which factors may contribute to your neck pain, alongside assessing your posture and range of movement. This can help determine your pain’s cause and provide a tailored treatment plan.
Signs that you should seek help include:
have symptoms other than pain and stiffness
have pain, tingling, numbness, or weakness in your arms or legs
have sudden severe pain after a fall or injury
suddenly, you develop neck stiffness along with difficulty lifting both arms above your head
Other symptoms alongside neck pain such as a headache, dizziness, or any visual changes
For more information about our Virtual Physio service, click here.
