Neck Pain: Causes, Self-Care and What a Chiropractor Looks At

You wake up and can't check your blind spot without turning your whole body. Or your neck feels fine in the morning, but by 3pm it's tight, sore and creeping into a headache. Neck pain can make driving, working at a screen and even sleeping feel like hard work.

Here's a look at common causes of neck pain, simple things you can do at home, and what a chiropractor checks.

Common causes of neck pain

• Posture and screen time. Long periods looking down at a phone or forward at a laptop load the neck and upper back.
• Sleeping awkwardly. A pillow that's too high or too flat, or sleeping on your stomach, can leave you stiff.
• Stress. Tension often settles in the neck and shoulders.
• Sudden movements or injury. Whiplash from a car accident, or a knock in sport.
• Age-related changes. Joints and discs change as we age. That's normal and doesn't always cause pain.

Simple self-care

• Keep moving. Gentle neck movements within a comfortable range are usually better than keeping it still.
• Take breaks. Look up from your screen and roll your shoulders every 30–45 minutes.
• Check your setup. Screen at eye level, chair supporting your lower back, keyboard close.
• Review your pillow. It should keep your neck roughly in line with the rest of your spine.
• Use heat. Many people find a warm pack on tight muscles comforting.

What a chiropractor assesses

At your first visit, your chiropractor will ask about how your pain started, what aggravates it, and whether you have headaches, arm pain, pins and needles or other symptoms. They'll then examine:

• How your neck and upper back move
• Muscle tightness and tenderness
• Posture, and shoulder and upper back function
• Nerve function if you have arm symptoms
• Warning signs that need medical review

What care may involve

If your chiropractor thinks they can help, they'll explain their findings and the plan. Care may include:

• Gentle adjustments or mobilisation of the neck and upper back
• Soft tissue work
• Exercises to improve strength, endurance and posture
• Advice tailored to your work, sport and sleep

Research suggests that a combination of manual therapy and exercise may help some people with neck pain. Your chiropractor will discuss what's realistic for you and check in on your progress.

When to see a doctor urgently

• Neck pain after a significant accident or fall
• Neck pain with fever, headache and a stiff neck
• New weakness, numbness or clumsiness in the arms or hands
• Dizziness, double vision, trouble speaking or swallowing

Book an assessment

If neck pain is making it hard to drive, work or sleep, book an assessment. Learn more about neck pain care at Vitality Chiropractic, or book online at our Yokine clinic.

This article is general information only and isn't a substitute for individual advice from a registered health practitioner.