3 Tips For Getting Rid Of General Neck Pain

Neck Pain

Neck Pain

People are doing a lot of different things now post-pandemic, bringing new neck aches and pains. Follow these 3 tips to get rid of neck aches and pain.

General Neck Stiffness Often Creeps Up On People With Zero Warning.

There’s sometimes no explanation as to why you might all of a sudden wake up one morning with the type of neck pain that is daily, annoying, and nagging – we speak to lots of patients that say the pain is to the point where it can make it difficult to enjoy life.

It often happens due to an accumulation of things, such as sleeping with two pillows, reading the newspaper, reading in bed, spending all day looking at a computer screen, cleaning the house, ironing, preparing family meals, and everything else that we’ve already included above that you could be doing now.

Most people think when they get neck pain, that the pain is going to go away on its own. That they’ll wake up one morning and like “magic”, it’ll be as if it never happened… But then 6 months later you’re still living with nagging pain even worse than it was when it came on.

Our cervical spine discs have a tolerance to tension placed on them because they are designed to absorb shock. But day after day as we apply tension through poor posture and weak support muscles. This causes more and more pressure in our neck on the cervical discs, muscles, and shoulders. As a result, we get more tension and pain in the neck and pressure on the nerves enough to cause numbness and weakness down an arm.

Can you relate to this? If yes… You are not alone!

You might be reading this, and you’ve suddenly just started experiencing pain since your routine changed, or maybe you have been experiencing neck pain for a while and you finally want to look for some advice to help. A lot of folks say, “I just need to stretch my neck. It feels so good when I continue to stretch or do my neck stretches and it feels good.” That’s because there’s a lot of tension and spasm in the neck and shoulder area trying to keep your head supported against the forward head posture.

watch this video to learn a neck massage exercise to relieve neck pain.

So those tight and tense muscles are actually tired and weak. So while it feels like you get some relief with stretching, what you really need is strengthening of the posture muscles. As a result, you will have a better awareness of proper posture and strength to keep those muscles slack.

Here are some tips from us below, to help with neck pain…

3 ways to help annoying, daily, irritating neck pain, from disturbing sleep!

1. Use Ice to Stop the Neck Pain.

Ice is by far the best way to ease knee pain. Our tip: Use ice whenever you’re feeling achy or painful, such as at the end of a very busy day. Apply an ice pack for 10 minutes or so, little but very often (every hour).

And when to use heat – my tip would be to apply a hot water bottle on a morning when your neck is likely to be feeling stiffer than painful. Again, 10 minutes should do it.

2. Sleep With One Soft Pillow.

Might be difficult at first, especially if you are used to two pillows. But, if you can persist, it lowers the amount of stretching and tension happening at your neck.

Frequent headaches, migraines, and constant tension (…and even an unhealthy looking posture) are a sign of spending 8 hours every night in the wrong position. Drop down to just one soft pillow and you will notice a difference.

3. Avoid Reading for More Than 20 Minutes in Bed

The reason why is because your head looking forwards and down at a book or iPad, is increasing tension in the postural muscles of the neck. It’s a bit like stretching an elastic band too far – eventually, it will “fray”, weaken, and even tear. This will cause pain, muscle soreness, and even headaches.

…These 3 tips might sound like small changes. But believe us, just like lots of tiny, little changes add up to cause problems in your 40s, 50s, and 60s. Similarly, lots of little improvements or alterations will also add up to leave you feeling less stiff, less tense, and living with more energy and freedom.


Having shoulder pain also? Do you work a desk job? Then read this blog.

Physical Therapy For Neck Pain

When we treat patients at our clinic called Preferred Physical Therapy in Glendale, AZ suffering from neck pain, the first thing we do is identify what type of Neck injury we have. The wrong treatment can make things worse. Once we identify the type and cause of the pain our treatments will include a combination of hands-on treatments and exercise.

Examples of hands-on treatment can include joint mobilizations to loosen stiff joints and instrument-assisted soft tissue mobilization, cupping, dry needling, or stretching. If you have any more specific questions, click the link below to schedule a phone consultation.


Nick Hunter, PT, DPT

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