This site uses cookies. By continuing to browse the site you are agreeing to our use of cookies.
Programs / Neck pain

How to Treat Neck Pain


If you have pain in your neck there is a risk that you suffer from unspecified neck pain. On this page, you will find information about the causes of the pain, the symptoms and what you can do to treat your neck pain.

Start rehabilitating your neck today with the exercise app Injurymap

What is unspecified neck pain?

Pain in the neck region is a common symptom. About 40% of the adult population experience pain in the neck during their lives. Neck pain has many different causes. In most cases, the pain is not caused by a damaged structure (e.g. the spinal disc, a ligament or a bone). It is much more common for neck pain to be caused by the muscles in the neck region working incorrectly.

Causes of neck pain

The most common causes are: Tight and sore neck muscles. Reduced or no mobility in one or more of the neck joints. Headache radiating from the neck due to muscle tension (also called tension headache). Osteoarthritis or sprains in the neck. Pain in the neck typically occurs due to heavy workload, monotonous or recurring movements at work, stress, poor posture or a trauma (a trauma is an external impact, such as having to suddenly brake in traffic).


Diffuse neck pain that can radiate down into one or both shoulders. Muscle tension may occur, which results in headaches. Dizziness may also occur in some cases.

What can you do to treat your neck pain?

Avoid hunching your neck while sitting down. Maintain a firm and straight posture when you sit and stand. It is also important to stretch the tense muscles. Training the strength and balance of your neck is important to reduce the risk of relapse.

Keep your neck active

Keeping your neck active without irritating it is important. If you don’t keep your neck active there is a risk that it will stiffen and cause muscle tension. This will extend the duration of your neck pain.

Train your neck with simple exercises

Performing simple exercise at home is helpful. In the beginning, it is important to focus on the mobility of the neck by performing exercises that increase the control of your neck movements. It is necessary to perform exercises that strengthen the small muscles that control and stabilize the neck. To achieve lasting results, you must gradually increase the difficulty and load of the exercises.

These exercises are typically unfamiliar to most people, but they play a very important role in preparing your neck for later stress.

Start Your Training Today

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

Examples of good exercises against Neck pain:

Your browser doesn't support HTML5 video.

Sit upright. Bend your head forward as far as possible, then backwards as far as possible. Repeat the movement 10 times in both directions.

Your browser doesn't support HTML5 video.

Keep your head in a neutral position. Put one hand on top of the temple. Use your neck muscles to counter the movement while you attempt to turn your head with your hand. Your head should be kept still and directed forward. Press for 5 seconds to the left and the right, repeat this 5 times.

Your browser doesn't support HTML5 video.

Sit on a chair. Merge your fingers and place them under one knee. Relax your shoulders, push your leg towards the floor and feel the stretch between your shoulder blades. Then do the same with the opposite leg. Hold the stretch for 30 seconds and perform 3 repetitions with each leg.

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...
Read more

Phase 2

** Phase 2 ** The exercises in phase 2 help you to strengthen your balance and stability around...
Read more

Phase 3

The exercises in phase 3 will help you back to normal function by training your neck's strength...
Read more

Info about rehabilitation and pain

Why it hurts

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

Why exercising helps reduce your pain

The human body is built for movement. If you do not use your body, you weaken it, which...
Read more

How to exercise when you are in pain

Exercise treatment has been shown to be very effective for long-term recovery and pain...
Read more

The structure of your exercise plan

When we structure your training plan, the damage sustained to your tissue is taken into account,...
Read more

Injurymap explained in one minute