Neck Pain: Common Causes, Simple Relief and Warning Signs You Shouldn’t Ignore

Most neck pain isn’t serious and gets better within a few weeks. Long hours looking down at phones, laptops or patients, stress and sleeping in an awkward position are common causes. Keeping it moving is usually better than keeping it still.

Imagine waking up after a long day of charting and phone scrolling, unable to turn your head to the left. Reversing the car is impossible and you feel every pothole. Your instinct is to hold your neck stiff and wait. But gentle movement, heat and simple pain relief will usually get you turning again within days.

Common causes

• Poor posture, especially long periods looking down at screens
• Sleeping awkwardly or on too many pillows
• Muscle strain from lifting, carrying bags or repetitive work
• Stress and tension
• Age-related wear in the neck joints and discs
• Whiplash after a car accident

Simple relief

• Keep moving gently. Slowly turn, tilt and nod within a comfortable range several times a day.
• Use heat, such as a warm shower or wrapped heat pack, to relax tight muscles
• Simple painkillers can help you keep moving. Ask a pharmacist which suits you.
• Use one firm, supportive pillow that keeps your neck level
• Raise your screen to eye level and hold your phone higher
• Take short breaks from desk work every 30 to 60 minutes
• Avoid wearing a neck collar unless a doctor advises it

If pain hasn’t improved after a few weeks, a physiotherapist can help with exercises and advice.

But when is neck pain an emergency?

Get urgent help if neck pain comes with:

• A high temperature, severe headache, stiff neck and sensitivity to light, or a rash that doesn’t fade under a glass (possible meningitis)
• A recent fall, accident or blow to the head or neck
• Weakness, numbness or pins and needles in both arms or legs, problems walking, or loss of bladder or bowel control
• A sudden severe headache, dizziness, double vision or slurred speech
• Unexplained weight loss, a history of cancer, or pain that is worse at night and doesn’t ease

Pain that spreads down one arm with tingling can be a trapped nerve. It often improves with time, but see a doctor or physiotherapist if it’s severe or not settling.

Sources: NHS (Neck pain), NICE Clinical Knowledge Summary on neck pain, American Academy of Orthopaedic Surgeons, World Health Organization (Musculoskeletal health). This guide is for general information and does not replace advice from your own nurse, doctor or physiotherapist.