HealthCite Connect

Neck pain

Most neck pain only lasts a few weeks. There are things you can do yourself to ease it, but see a GP if it does not go away.

Symptoms include:

  • Pain that’s often worsened by holding the head in one place for long periods, such as when driving or working at a computer
  • Muscle tightness and spasms
  • Decreased ability to move the head
  • Headache

Causes

  • Aging: As you age, natural wear and tear can cause parts of your cervical spine to deteriorate, or degenerate, causing pain. Degenerative conditions such as osteoarthritis (the wearing down of joint cartilage) and spinal stenosis (narrowing of the spaces in your spine) can lead to neck pain.
  • Physical strain: Overusing your neck muscles during repetitive or strenuous activities can lead to stiffness and pain. Poor posture, weak abdominal muscles and heavier body weight can affect your spine’s alignment and contribute to neck pain. For example, straining your neck to view a computer screen for long periods is a common cause of neck pain.
  • Mental stress: Tightening your neck muscles because you’re stressed can lead to neck pain and stiffness. Many people who tighten these muscles when they’re stressed or agitated don’t realize they do it until their neck starts hurting.
  • Injury: Trauma and other injuries can damage muscles, ligaments, disks, vertebral joints and nerve roots in your spinal cord and lead to neck pain. Whiplash during automobile accidents is a common injury that causes neck pain.

Home treatment for neck pain

Do

  • take paracetamol or ibuprofen – or use ibuprofen gel on your neck
  • use a low, firm pillow
  • put heat or cold packs on your neck
  • try neck flexibility exercises

Don’t

  • do not wear a neck collar – it’s better to keep your neck moving (unless a doctor tells you not to)
  • do not do anything that could be dangerous because you cannot move your neck – for example, driving or cycling

How you can prevent neck pain

Do

  • when sleeping, make sure your head is the same height as the rest of your body
  • have a firm mattress
  • sit upright – roll your shoulders back gently and bring your neck back

Don’t

  • do not keep your neck in the same position for a long time – for example, when sitting at a desk
  • do not sleep on your front
  • do not twist your neck when you’re in bed

Page last reviewed: 27 April 2023
Next review due: 27 April 2026