Whether it’s a stiff, aching feeling after a long day at your desk or a sharp twinge when you turn your head, neck pain is a nuisance many of us know all too well. At our clinic, we regularly see patients suffering from neck discomfort, and the good news is—there’s a lot we can do to help.
In this blog, we’ll explore the common causes of neck pain, how chiropractic and osteopathic care can make a difference, and some handy home tips to help you keep your neck happy and healthy.
What causes neck pain?
Your neck is a hardworking part of your body. It supports the full weight of your head (roughly 5kg) and allows for a wide range of movement. But that also makes it vulnerable to strain and injury. Some common culprits behind neck pain include:
- Poor posture – Especially common if you spend long hours at a desk or looking down at a phone.
- Sleeping awkwardly – The wrong pillow or sleeping position can leave you with a crick in the neck.
- Stress and tension – Emotional stress often leads to muscle tightness in the neck and shoulders.
- Arthritis or degenerative conditions – These can affect the joints in your neck over time.
How chiropractors and osteopaths can help
If you’re experiencing neck pain that’s persistent, it’s always a good idea to get it checked out — especially if it’s affecting your day-to-day life.
Chiropractors and osteopaths are trained in diagnosing and treating musculoskeletal issues, including neck pain. The main aim when treating neck pain is to get you moving comfortably and pain-free again. This is achieved using a number of treatment techniques including:
- Gentle Hands-On Treatment – Using manual techniques such as spinal adjustments, soft tissue massage, and mobilisation, we help relieve tension, restore proper alignment, and improve mobility in your neck.
- Postural and Lifestyle Assessments – We don’t just treat symptoms—we look at the bigger picture. If your pain stems from poor posture, repetitive strain, or ergonomics, we’ll help identify and address those habits.
- Personalised Exercise Plans – We can guide you through tailored stretches and strengthening exercises to support your recovery and prevent recurrence.
- Advice You Can Use – From how to sit at your desk to the best type of pillow for your sleep style, we can provide practical tips you can implement straight away.
Top tips for managing neck pain at home
There are lots of things you can do to help manage and prevent neck pain at home too. Here are some simple yet effective strategies you can implement at home to support your neck health:
- Keep Moving (Gently) – Although it is often logical to avoid movements when you have pain, this is usually not helpful. Keeping active through your day and trying to do as many of your normal daily tasks as possible, is the best strategy. Pain is rarely a sign that you have to stop completely and you will often find that gentle activity will actually give relief. Especially if it something you enjoy and can get ‘stuck into’. In addition, try not to keep your neck in one position for too long. Gentle neck rolls and shoulder shrugs throughout the day can help keep stiffness at bay.
- Watch Your Posture – Whether you’re working at a desk or scrolling on your phone, try to keep your head balanced over your shoulders—imagine a string gently pulling the crown of your head upwards. And remember to take regular breaks from screens. The more time we spend looking down at devices, the more strain we put on our necks. Set reminders to stretch and look up!
- Regular Movement Breaks – Sitting for prolonged periods can strain the neck and shoulders. Take regular breaks to stand, stretch, and move around. These brief moments of activity can help reduce muscle tightness and promote circulation, keeping your neck more comfortable.
- Gentle Neck Exercises – Simple stretches, such as slowly turning your head from side to side or tilting it gently toward each shoulder, can help relieve muscle tension. Longer term building strength in the muscles that support your neck is often needed to provide lasting relief. However, avoid any movements that cause pain, and consult with a chiropractor or osteopath before starting new exercises to ensure they’re appropriate for your condition.
- Stress Management Techniques – Managing stress can have a positive impact on your neck health. Techniques like deep breathing exercises, mindfulness meditation, or gentle yoga can help reduce stress and prevent muscle tension. Finding time to relax each day can go a long way in managing neck discomfort related to stress.
- Choosing the Right Pillow – The type of pillow you use can have a significant impact on neck comfort. Choose a pillow that supports your natural neck curvature and keeps your head in a neutral position. Memory foam or orthopaedic pillows can be a great investment. Avoiding stomach sleeping is really important as it keeps your neck in maximal rotation hours on end, putting pressure on joints and soft tissues. Side or back sleeping is fine.
Remember neck pain is usually treatable and temporary
It’s understandable to feel concerned about neck pain, especially if it’s persistent or interfering with daily activities. However, most cases of neck pain are treatable and not serious. By addressing the root causes chiropractic and osteopathic care offer an effective way to manage neck pain without the need for medication or surgery. Neck pain is the second most common condition that people see a chiropractor or osteopath for, so you can rest assured that it is something we have seen and helped with many times before.