Neck Pain

Neck pain is a very common musculoskeletal condition, with a lifetime prevalence of 48.5%. [1] Anyone can experience neck pain, and it may significantly impact your day-to-day life, be it at home or in the workplace. Recognize the signs, and learn how you can manage them!

What are the signs of neck pain?

Aside from general pain/discomfort around the neck; one may face:

  • Limited range of motion when moving your head
  • Stiff or sore neck
  • Numbness or tingling in your shoulders, arms, or legs
  • Headaches
  • Dizziness

What causes neck pain?

The causes of neck pain can be multi-factorial – for example, stress, forward head posture, looking down at the computer screen/ phone for extended periods of time, working/living environment, motor vehicle accident, etc. There is no single cause that will lead to neck pain.

Classifications of neck pain

There are many ways of classifying neck pain, and they can be categorized as:

1) Acute (< 3 consecutive months) or chronic (> 3 consecutive months);

2) Specific (i.e., with neurological symptoms, ~5-10%) or non-specific (i.e., without neurological symptoms, ~90-95%); and

3) One or more of the four categories as classified by The American Physical Therapy Association Orthopedic section ICF Guidelines [2]:

a. Neck pain with mobility deficits,

Girl holding her neck in pain






b. Neck pain with radiating pain (radicular),

Neck pain with radiating pain (radicular)






c. Neck pain with movement coordination impairments (e.g., whiplash-associated disorders), and/or

Girl with neck brace as she has neck pain






d. Neck pain with headache (e.g., cervicogenic)

Image of someone with neck pain with headache








 

What should I do if I have neck pain?

Do not worry! Unless you suffered a bad fall, or were involved in an accident, most neck pains, although painful, are not serious. You can visit a healthcare provider (e.g., physiotherapist, general practitioner-) for help.

What should I expect when I visit a healthcare provider for my neck pain?

Firstly, they will rule out any serious pathologies (e.g., fractures) by asking you questions about your recent activities, conducting physical examinations, and/or taking a radiograph of your neck. Once serious pathologies are ruled out, they will give you advice on how to manage your condition and devise a treatment plan for you.

How can I tackle neck pain?

Contrary to beliefs, complete rest is NOT recommended for neck pain. Start with easy movements such as looking up, down, left, right, and tilting the head from side to side. Gentle movements within the pain-free range allow the brain to register those movements as safe, relaxing the neck muscles, hence reducing spasms and pain.

 

Example of easy neck movements #1: Looking up and downNeck exercises- moving the head upwards and downwards

  1. Start in a neutral position. Extend the neck by looking upwards.
  2. Hold for 5 to 10 seconds. Return to a neutral position.
  3. Lower your chin towards your chest and look downwards.
  4. Hold for 5 to 10 seconds, and then return to a neutral position.

Example of easy neck movements #2: Looking left and right

Neck exercises- head looking left and right

  1. Start in a neutral position. Gently turn your head towards your right shoulder. Stop when you feel a slight stretch.
  2. Hold for 5 to 10 seconds, and return to a neutral position.
  3. Repeat on the left side
  4. Hold for 5 to 10 seconds, and then return to a neutral position.

Example of easy neck movements #3: Tilting head from side to side

Girl tilting her neck left and right to ease neck pain

  1. Start in a neutral position. Tilt your head to the side by gently bringing your right ear towards your right shoulder. Stop when you feel a slight stretch on the left side of your neck.
  2. Hold for 5 to 10 seconds, and return to a neutral position.
  3. Repeat on the left side, and stop when you feel a slight stretch on the right side of your neck.
  4. Hold for 5 to 10 seconds, and then return to a neutral position.

Your physiotherapist may also use manual therapy to help ease off the tension around the neck, shoulder, and upper back area to restore mobility and function.

Full recovery and return to activities are achievable after an episode of neck pain. Gentle range-focused exercises and gradual exposure to activities will help to reduce pain and anxiety post-injury and build confidence in movements. Remember, motion is lotion!

Additionally, we have previously written an article about tech necks, which is a result of looking down at our phones or sitting in front of the computer for extended periods of time. Check it out if you’d like to learn more!

If you are facing persistent and/or severe neck pain, a physiotherapist from The Movement Laboratory will be able to assess you and help you understand the root cause. Contact us via WhatsApp at +65 9755 3516 to book an appointment or for any enquiries!

References

  1. Fejer, R., Kyvik, K. O., & Hartvigsen, J. (2005). The prevalence of neck pain in the world population: a systematic critical review of the literature. European Spine Journal, 15(6), 834–848. doi:10.1007/s00586-004-0864-4
  2. Childs, J. D., Cleland, J. A., Elliott, J. M., Teyhen, D. S., Wainner, R. S., Whitman, J. M., Sopky, B. J., Godges, J. J., Flynn, T. W., & American Physical Therapy Association (2008). Neck pain: Clinical practice guidelines linked to the International Classification of Functioning, Disability, and Health from the Orthopedic Section of the American Physical Therapy Association. The Journal of orthopaedic and sports physical therapy, 38(9), A1–A34. https://doi.org/10.2519/jospt.2008.0303