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Programs / Neck pain

How to Treat Neck Pain

If you have pain in your neck, chances are you are suffering from a common complaint known as unspecified neck pain. This is often posture-related but can sometimes be a sign of underlying conditions such as osteoarthritis. Read more about common causes of neckache, symptoms and treatment with exercises.

Get started on exercises to treat your neck pain. Download Injurymap's training program now.

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What is Neck Pain?

Pain in the neck region is very common. About 40% of the adult population will experience this type of pain during their lifetime. Interestingly, it can have many different causes.

In most cases, the pain is not caused by a damaged structure such as your ligaments, bones or spinal discs. Most frequently, neck pain is caused by the muscles in the neck region working incorrectly. This can happen due to bad posture at your computer screen or in other sub-optimal postural positions.

Causes of Neck Pain

The most common causes of neck pain are:

  • Tight and sore neck muscles
  • Reduced or no mobility in one or more of the neck joints
  • Osteoarthritis or sprains in the neck.

Pain in the neck typically occurs due to heavy workload, monotonous or recurring movements at work, as well as stress, poor posture or impact trauma (eg caused by having to suddenly brake in traffic).

Symptoms of Neck Pain

Diffuse, as in spread out and rather unspecific, neck pain which can radiate down into one or both of your shoulders. Muscle tension may also occur and result in headaches. If you have a headache radiating from the neck due to muscle tension, it’s called a tension headache. Dizziness may also occur in some cases.

Diagnosis and Treatment of Neck Pain

Avoid hunching your neck while sitting down. Maintain a firm and straight posture when you sit and stand and make sure your computer screen is set at the right height. You should stretch tense muscles. Maintaining strength and balance in your neck is important as it will reduce the risk of relapse.

Keep your Neck Active

Keeping your neck active without irritating it. If you don’t keep your neck active, there’s a risk it might stiffen up and cause muscle tension. This could further exacerbate your neck pain.

Treat your Neck Pain with Simple Exercises

Performing simple exercises at home can be helpful. In the beginning, focus on increasing mobility in your neck with exercises that give you more control over your neck movements.

To achieve this, you should do exercises that will strengthen the small muscles stabilising your neck. For lasting results, you should gradually increase the difficulty and load of these exercises.


Use the Injurymap diagnosis tool to find out if you are ready to treat your neck pain with rehabilitative exercises.


Start Your Training Today

There is no reason to postpone the rehabilitation of your neck. Try Injurymap's rehabilitation program and treat your unspecified neck pain, whiplash or osteoarthritis in the neck today. The app offers you a complete treatment program that you can start right away.


Examples of good exercises and stretches for Neck pain:

Injurymap divides your rehabilitation plan into 3 phases

Phase 1

The exercises in Phase 1 are designed to ease your way into your training. Your neck injury should not be furt...
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Phase 2

Phase 2 The exercises in phase 2 help you to strengthen your balance and stability around the moving parts of...
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Phase 3

The exercises in phase 3 will help you back to normal function by training your neck's strength and mobility. ...
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Info about rehabilitation and pain

Why exercising helps reduce your pain

The human body is built for movement. If you don't use your body, your muscles and joints will become weaker a...
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How to exercise when you are in pain

Exercise treatment has been shown to be very effective for long-term recovery and pain reduction. Stimulating ...
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The structure of your exercise plan

When we structure your training plan, the damage sustained to your tissue is taken into account, as the exerci...
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Why it hurts

Pain in the musculoskeletal system (muscles, tendons, joints) may be due to many things, but the most frequent...
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