Neck pain is very common, two out of three people will experience it at some time in their life. It is important to remember although neck pain can be very painful it is rarely serious and most often eases on its own or with simple management. Neck pain will normally resolve without any treatment for most people within 6-12 weeks.
Several factors may contribute to your neck pain:
- A sprain/strain or injury such as a road traffic collision.
- Sleeping/working in an awkward position.
- Sitting for long periods without changing your position.
- A sudden increase or decrease in your normal activity or exercise levels.
- Conditions such as osteoarthritis, rheumatoid arthritis or fibromyalgia.
- Following a period of increased stress, worry or low mood.
- Following a period of poor sleep, fatigue or feeling run down.
- Other lifestyle factors such as being overweight and smoking.
- A flare up of longstanding neck pain.
- Pain in your neck which may travel into the upper part of your back and/or arm.
- Stiffness after a period of rest or reduced movement e.g. turning your head, or looking up or down.
- Increased muscle tension and or headaches.
You may experience constant or intermittent (comes and goes) symptoms that are aggravated by certain activities and reduced by others.
- In the first few days after an onset of neck pain changing or reducing your usual activities may help. However, there is strong evidence that keeping active and gradually returning to all your usual activities and exercise will help you recover.
- It is normal to experience some pain during your recovery, but it does not mean you are causing any harm or damaging your neck.
- It is recommended to try to continue at work or return as soon as you are able. Your employer, GP or health practitioner will be able to advise on how to return to your normal work duties.
Try some of these self-help tips to aid your recovery:
- Apply a heat or ice pack on a wet cloth, to the painful area – for up to 15 minutes. Never apply heat or ice directly to the skin to avoid burning.
- Pain medication can help to reduce the pain, helping you move more comfortably, which can speed up your recovery. Speak to your local pharmacist about medication or other methods of pain relief . It is important to take medication regularly.
- Keep moving. Regular movement and exercise is safe and helpful for neck pain. It is important to build up gradually – the exercise or activity you enjoy most, is likely to help your recovery.
- If sitting causes pain and your job involves long periods of sitting, adopting varied and relaxed postures may be helpful.
- Good sleep habits and managing stress may help you cope better with your pain.
Please see our condition specific self help guides below, with exercises and management advice for you to try to self manage your condition.
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- The neck and surrounding joints, muscles and ligaments are very strong.
- Neck pain is rarely linked to serious tissue damage or a life-threatening condition.
- X-rays and scans often DO NOT show the cause of your pain.
- Creaking or clicking sounds are common in the neck and are RARELY a sign of harm or damage.
- Necks DO NOT go ‘out of place’.
- Your neck can become stronger and healthier with regular movement and exercise.
- There is NO perfect posture, slouching will NOT damage your neck but could contribute to muscle strains and imbalances.
- Improving sleep quality, general health and stress levels are also important for your neck pain.
- Treatments such as surgery, injections and strong medications are NOT very effective in the long term and often have negative side effects.
- Your neck pain can often improve with the right management. So even if you have had it a long time regardless of your age, DO NOT give up and get a good plan that you can stick to.
Call your GP surgery if:
- Your pain is getting worse.
- You have tried the self-help tips for 3-4 weeks and your symptoms have not improved.
Seek immediate medical advice if:
- You have neck pain following
- A road traffic collision or a fall from a height
- A significant bang to the head
- You have neck pain and or pain, tingling, numbness or weakness in your arms.
- You have neck pain with new or severe headaches, tingling, numbness or weakness in your face, changes in your vision or any drooping of your eyelid.
- You have an unexplained change in:
- Your arm/hand function e.g. ‘clumsy hands’
- Your walking pattern due to unexplained weakness in one or both legs
- Disturbances in bladder or bowel function
- Disturbances in sexual function/sensation
- You feel unwell with your neck pain and have a fever or significant sweating that is keeping you awake at night.
- You feel unwell with your neck pain and have a loss of appetite or unexplained weight loss.
- You have an unexplained onset of neck pain accompanied by a history of tuberculosis, HIV, cancer or rheumatoid arthritis.
- X-rays or scans are NOT usually required to diagnose neck pain.
- X-rays or scans are NOT able to tell us how much pain you are experiencing.
- X-rays and scans often show osteoarthritis, disc prolapses and disc bulges which are common in people WITHOUT neck pain and often this does not change how you manage your pain.
- X-rays and scans are best used where a serious injury (e.g. a broken bone) or conditions such as cancer or infection are suspected.
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If you’re off work sick for seven days or less, your employer will normally ask you to complete a self-certificate for sick leave as soon as you return to work.
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If you're off work sick for more than seven days your employer will normally ask for a fit note (or Statement of Fitness for Work) from your GP.
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You can read more information here: Getting a fit note (www.nhs.uk)
Neck pain
Versus Arthritis neck pain information booklet
Maintaining a healthy lifestyle
Making healthy lifestyle changes can help you improve your overall health and wellbeing.
Tips to help you lose weight - NHS
Fall asleep faster and sleep better - Every Mind Matters - NHS
Psychological talking therapies - LSCFT
Mental health support for veterans, service leavers and reservists - NHS
It’s important to consider addressing these lifestyle changes alongside your physiotherapy treatment. Your clinician will be able to offer further advice or signpost you to other organisations or local services for further support with improving your wellbeing.