You are here because your neck hurts.We totally know how you feel. Whether it has been hurting for a long time or you woke up with neck pain, this is the right place for you. We are going to try give you some help with this issue in this post.
I Woke Up With a Sore Neck
This is quite common. It is possible that you slept with your neck in an awkward position. There are little, tiny joints in the neck, that if they get smashed together by prolonged positioning (sleeping) inflammation, stiffness, and pain can occur.
If this is the case, you may feel "stuck" and that is just your body's way of telling you there is something going on. The best thing you can do is move as much as possible without increasing your symptoms. This may be very little motion, but the moving will gradually teach your neck that it is okay to move and help you to feel better!
Scroll Down For Neck Range Of Motion Exercises to Try
My Neck Has Been Hurting For A Few Days
It is quite common to have neck pain that lasts for a few days. Just because it has been there for a bit does not mean that anything serious is going on. You need to ask yourself one question: "Is my pain and/or stiffness improving or getting worse?" The answer to this question will tell you what your next step is. If it is getting worse as time goes on, it is time to call a medical professional (physical therapist, chiropractor, medical doctor, etc).
If it is improving, then you will benefit from some Range of Motion Exercises and some Strengthening Exercises.
It is important to note that if you moved your neck really fast, it is possible that you strained some of the muscles and/or tendons or sprained some of the ligaments.
Read our blog on sprains and strains to find out the difference.
You can also look at the chart in this post about healing times.
Scroll Down for Range of Motion Exercises
Scroll Down for Strength Exercises
I Have Had Neck Pain For Years
If you have had neck pain for years, it's okay. It can get better. This may take a different approach than if it is relatively new and considered chronic (more than 6 weeks). Simple movement exercises may not be enough. Chronic pain can be debilitating. We suggest trying to be as active as possible, working on stress reduction, improving sleep, and improving dietary consumption (eating more whole foods and less processed food) along with a course of rehabilitation. If you are too busy for rehabilitation, we offer home and online appointments.
The first thing to try is some of the movements found at the bottom of this post (both range of motion and strength will be beneficial and part of any rehabilitation program for chronic neck issues).
Is My Neck Pain Serious?
Usually neck pain is not a sign of something bad, so let's first identify if your neck pain is worth worrying about. We want you to know that very seldom is neck pain a sign of something bad. But we will get these "red flags" out of the way. If you have any of these symptoms along with your neck pain, please contact your physician immediately.
Red Flags of the Neck:
Fevers
Night Pain
Unexplained Weight Loss
Decreased Dexterity
Urinary Urgency
Chest Pain
Recent Trauma (Car Accident, Fall, etc.)
Range of Motion Exercises For The Neck
Strength Exercises For The Neck
Next Steps
Once you have tried these exercises, note whether or not you see any changes (better or worse). If things are getting worse, stop immediately and reach out to us (info@bodyfixpt.com). If things are getting better, keep doing them for a few days. If you are not at 100% it is never to late to have a chat. We are happy to give pointers and tips.
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