Neck pain is one of the most common issues we treat at Indergaard Physiotherapy. Whether itâs a dull ache after a long day at your desk, a sharp twinge that makes it hard to turn your head or tightness that never seems to ease, neck pain can affect anyone and often appears without warning.
We see people of all ages and lifestyles, including office workers, athletes, students and retirees. The causes may differ but the outcome is the same â discomfort that disrupts your day. The good news is that with the right care and treatment, neck pain is both manageable and preventable.
What Causes Neck Pain
Neck pain usually develops from a mix of posture, tension and daily habits. Some of the most common causes we see in the clinic include:
- Poor posture: Sitting at a desk, driving or looking down at your phone can strain your neck and upper back.
- Muscle tension or tightness: Often linked to stress, fatigue or long periods in one position.
- Whiplash or sudden movement: A quick movement of the head can lead to short or long-term pain.
- Joint stiffness: Common with age or when movement has been limited.
- Referred pain: Pain in the neck can be caused by problems in the shoulders or upper back.
Symptoms to Watch Out For
Neck pain can vary in how it feels and how it starts. You might notice:
- A dull ache or sharp pain in your neck or shoulders
- Stiffness when turning or tilting your head
- Headaches starting at the base of your skull
- Muscle tightness or spasms
- Tingling or numbness radiating into your arms
Symptoms can build gradually or appear suddenly after an awkward movement or injury. Early treatment makes recovery easier and helps prevent long-term problems.
5 Simple Ways to Ease Neck Pain at Home
1. Check Your Posture
Take breaks from sitting, lift your screen to eye level and keep your shoulders relaxed instead of hunched.
2. Move Gently and Often
Gentle neck rotations or chin tucks can ease stiffness and improve movement. Keep motions slow, steady and pain-free.
3. Use Heat or Cold Therapy
- Heat: Helps relax tight muscles and boost circulation.
- Cold: Reduces inflammation after a flare-up.
Always place a towel between your skin and the source.
4. Manage Stress
Stress can make neck tension worse. Try breathing exercises, short walks or mindfulness techniques.
5. Build Strength Gradually
Stronger neck, shoulder and upper back muscles support better posture and help prevent pain from returning.
When to See a Physiotherapist
You should see a physiotherapist if:
- Your pain lasts more than two weeks
- Itâs getting worse instead of better
- It affects your sleep or daily activities
- You have tingling, weakness or numbness in your arms
Getting professional help early means faster recovery and lasting results.
How We Help at Indergaard Physiotherapy
At Indergaard Physiotherapy, we take a whole-body approach to treating neck pain. That means finding and fixing the root cause rather than just easing the symptoms. Your treatment may include:
- A detailed assessment to identify whatâs driving your pain
- Hands-on therapy to release tension and improve movement
- Shockwave Therapy or Dry Needling for stubborn muscle tightness
- A personalised rehab plan to restore strength and mobility
- Posture and ergonomic advice for lasting results at work and home
Our aim is to help you move freely and confidently again â not just pain-free but stronger and more resilient.
FAQs about Neck Pain
What is the most common cause of neck pain?
The most common cause is poor posture, especially from sitting at a desk or looking down at screens for long periods. This puts strain on the muscles and joints around your neck.
Can stress cause neck pain?
Yes. Stress often leads to muscle tension, especially in the neck and shoulders. Over time this can cause pain, stiffness and headaches.
Should I rest or move when my neck hurts?
Gentle movement is better than complete rest. Staying still can make stiffness worse. Try slow, comfortable stretches and avoid any quick or painful movements.
When should I see a physiotherapist?
If your pain lasts more than two weeks, keeps coming back or includes tingling or numbness, itâs time to see a physiotherapist for a full assessment and treatment plan.
How long does neck pain take to get better?
Donât Let Neck Pain Hold You Back
Neck pain may be common but it doesnât have to be part of your everyday life. With the right care and guidance, you can reduce pain, move with confidence and get back to doing what you love.
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It depends on whatâs causing it, but most people notice improvement within a few sessions once they start treatment and exercises.