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Programs / Neck pain

How to Treat Neck Pain

If you have pain in your neck, then chances are that you are suffering from a condition known as unspecified neck pain. On this page, you will find information about the common causes of this type of neck ache, its symptoms, and how you can treat your neck pain with exercises.
Download Injurymap's training program for treating neck pain.

What is neck pain?

Pain in the neck region is very common. About 40% of the adult population will experience pain in the neck during their lifetime. 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). Most frequently, neck pain is caused by the muscles in the neck region working incorrectly.

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
  • Headache radiating from the neck due to muscle tension (also called a tension headache)
  • 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 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, and make sure your computer screen is set at the right height. It is also important to stretch the 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 is important. If you don’t keep your neck active, then there is a risk that it will stiffen up and cause muscle tension, which will further exacerbate your neck pain.

Train your neck with simple exercises

Performing simple exercises at home can be helpful. In the beginning, it is important to focus on increasing mobility in your neck by performing exercises that will give you more control over your neck movements.

To achieve this, it is necessary to perform exercises that will strengthen the small muscles that govern and stabilize the neck. To achieve lasting results, you must gradually increase the difficulty and load of these exercises.

Most people will not be familiar with these exercises. However, they play a very important role in preparing your neck for handling later stress.

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:

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...
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Phase 2


** Phase 2 ** The exercises in phase 2 help you to strengthen your balance and stability around...
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Phase 3


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

Why exercising helps reduce your pain


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


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