Neck pain happens. We’ve all had those days when we wake up stiff and uncomfortable or feel an unexpected twinge when turning our head. These aches and pains usually get better in a few days. But if you have frequent neck pain or neck pain that simply doesn’t go away, it’s time to look into treatment options.
Keep reading to learn about common factors that may contribute to neck pain and when to talk with an expert about it.
Common causes of neck pain can include strain, aging and injuries
There are a variety of things that can cause neck pain, and some are more common than others. Some of the most common causes of neck pain include:
- Muscle strains – Our heads are heavy, and it’s easiest for our bodies to hold them up when we’re in a neutral position (looking straight ahead with the head positioned directly above the shoulders and hips). Holding our heads outside of this position for extended periods, whether for work or rest, can create strain in the supporting neck muscles, leading to pain.
- Age-related changes – The longer we live, the more use our joints get. As a result, the cartilage that cushions them eventually starts to change. When this occurs in the neck, it’s known as cervical spondylosis, and it can contribute to stiffness and neck pain that may radiate into the shoulders. Other age-related changes, like herniated discs or bone spurs, can also contribute to neck pain.
- Injuries – Neck pain can also be the result of an acute injury. One of the most common examples is whiplash, such as from a car accident, when the head experiences a sudden, straining jerk. It’s also possible to hurt the neck during exercise, such as by lifting weights that are too heavy, or by doing exercises or activities that are new or that you haven’t done in a while.
Certain causes of neck pain can be controlled
Some causes of neck pain are unavoidable. You can’t do much about aging, for example. But there are things in everyday life that we have some control over. Focusing on them can help reduce recurring neck pain, particularly if it’s related to strain. These include:
Exercising to strengthen supporting muscles
The muscles in your shoulders and back help support the weight of your head. A lack of muscle conditioning in these areas may make you more susceptible to strain, so developing these areas through exercise can help. Exercises for your back and shoulders include rows, reverse fly, face pulls and shrugs, which can be done with a combination of dumbbells, kettlebells and resistance bands.
Lowering stress to reduce muscle tension
When we’re stressed or anxious, we tend to tense muscles throughout our body without realizing it. When we hold tension in our upper back or neck in particular, it can lead to neck pain and headaches. Stress and anxiety can also make us more sensitive to pain.
It isn’t always easy to reduce stress, but there are a lot of strategies available to help you manage it. Outdoor walks, meditation, breathing exercises and massages are all examples of activities that may help you feel more relaxed.
Changing your posture during screen time
Strain happens when we hold our heads outside of the neutral position for long periods of time – and the biggest reason we do so is our screens. When working at a computer, looking at a phone or watching television, it’s very common to sit in one position for an extended period of time – which can be stressful on muscles and joints.
The best way to reduce this kind of strain is to change your body’s position regularly. This can include everything from getting up to walk around at regular intervals to simply changing the position of your neck. If you’ve been sitting with a rounded or slouched posture, try sitting up taller for a while. If you’ve been sitting up tall, try shifting to a more relaxed or comfortable position. You can also try changing the position of your screen, such as by putting a pillow on your lap to prop up your arms while on your phone.
Sleeping in the right position for healthier rest
Another everyday source of strain is how we sleep. Sleeping on your stomach or without enough neck support may leave your neck sore and stiff after a long night without a lot of movement. Look to find a pillow and position that are most comfortable for you and be aware that both may change over time.
Wearing a supportive bra to help distribute weight
For people with heavy breasts, support is important. Without it, the weight of the breasts pulls on neck and shoulder muscles almost constantly, which can cause strain and pain in both areas. A supportive bra can help by keeping the breasts in a less stressful position and distributing their weight to more of the torso.
Health conditions that may have neck pain as a symptom
In addition to cervical spondylosis, a number of other conditions are associated with neck pain. Some directly affect the head and neck area, while others are systemic (affecting the whole body).
Osteoporosis-related fractures
Osteoporosis, or low bone mineral density, is often referred to as a silent disease because the bone weakness it causes doesn’t usually have symptoms until a fracture happens. But if you have osteoporosis, you’re at a greater risk of spinal compression fractures. The main symptom of a spinal compression fracture is sharp pain in your back, but a compression fracture can also cause your posture to change, which can lead to neck pain.
Fibromyalgia
Fibromyalgia is a chronic disorder that involves an increased sensitivity to pain. The exact cause isn’t known, but it becomes more common with age, usually starting in middle age. It’s also associated with having other chronic conditions, such as arthritis, lupus, depression and anxiety.
The main symptoms of fibromyalgia include widespread chronic pain, fatigue and trouble sleeping. The pain may feel like an ache, or a throbbing or burning sensation in multiple parts of the body. Fibromyalgia may also cause:
- Muscle and joint stiffness and tenderness
- Numbness or tingling in your limbs
- Brain fog
- Sensitivity to stimulation (such as from light, noise and odors)
- Digestive issues
Meningitis
Meningitis is inflammation of the tissues near the brain and spinal cord. It can be caused by viral, bacterial or fungal infections, or by parasites. The symptoms can vary depending on the cause and severity of the infection, but often include stiffness and pain in the neck, as well as:
- High fever (102°F – 104°F)
- Severe headaches
- Nausea or vomiting
- Confusion or brain fog
In the United States, multiple meningitis vaccines are included in the recommended vaccine schedule put out by the Centers for Disease Control and Prevention, but because of the variety of possible causes, there’s no universal vaccine. Meningitis is considered a medical emergency, so see a doctor right away if you’re experiencing symptoms that could be related to meningitis.
Cancer
In rare cases, neck pain can be a symptom of thyroid cancer. Cancer of the thyroid (a butterfly-shaped gland at the base of your neck) doesn’t usually have symptoms in its early stages, but eventually may cause neck and throat pain, as well as difficulty swallowing and changes in your voice. You may also be able to feel a lump in the base of your neck, below where the Adam’s apple is located on men.
When to talk with an expert about neck pain
Regardless of its cause, neck pain can be extremely limiting. And if you’re experiencing it frequently, it’s worth looking into treatment options.
You can start by making a spine physical therapy appointment. Physical therapy is often a first-line treatment for neck pain – and at TRIA you don’t need a referral. If you feel like care can’t wait, you can find an orthopedic urgent care near you.
Neck pain that appears with certain symptoms may indicate an infection or another issue that requires emergency care. Seek emergency medical care right away if you have neck pain alongside a fever, dizziness, double vision, difficulty swallowing or talking, or weakness in your arms or legs.
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