Is that nagging neck pain affecting your daily life? You're not alone. Neck pain is one of the most common musculoskeletal conditions we treat. Let's explore effective strategies to manage and resolve your neck pain.

Understanding Neck Pain Common causes include:

• Poor posture
• Workplace ergonomics
• Muscle tension
• Stress
• Sleep position
• Tech neck (prolonged device use)
• Injury

Evidence-Based Treatment Approaches

1. Immediate Relief Strategies When neck pain strikes:

• Apply ice or heat (based on preference)
• Gentle neck movements
• Postural awareness
• Temporary activity modification
• Stress management
• Pain Medications

2. Professional Treatment Physiotherapy interventions include:

• Manual therapy
• Joint mobilization
• Soft tissue release
• Exercise prescription
• Postural education
• Pain education

3. Exercise Rehabilitation Key components include:

• Neck mobility exercises
• Strengthening exercises
• Postural correction
• Upper back mobility
• Deep neck flexor training

4. Lifestyle Modifications Essential changes for long-term relief:

• Ergonomic workspace setup
• Regular movement breaks
• Proper sleeping position
• Screen height adjustment
• Stress management techniques

Prevention Strategies Maintain good neck health by:

• Regular exercise
• Proper posture
• Workstation ergonomics
• Regular breaks from screens
• Stress management
• Quality sleep habits

Recovery Timeline Most people experience improvement within:

• 2-4 weeks for acute pain
• 6-12 weeks for chronic conditions
• Ongoing management for prevention

Common Questions;

1. Can mobilisations and massage fix my neck pain?

Mobilisations and massage can give you short term relief. For greater short- and long-term improvements in pain and quality of life, exercise combined with manual therapy give better results in comparison to manual therapy alone.

2. Do I need to see my GP before seeing a Physio?

No, you do not need to see your GP before seeing us at Auckland Physiotherapy. Our expert team can lodge your ACC claim and refer you for imaging and specialist reviews if required. Our Physiotherapists have a wealth of knowledge in assessing and diagnosing your pain. We believe this is the most important part of your recovery as once you know what is wrong, you can use the most evidenced based treatment specific for that condition.

3. Can Poor Posture cause neck pain?

Yes, absolutely. Poor posture, especially from sitting at a desk for long periods, looking down at a phone or hunching over can over time cause stress and strain to the muscles, ligaments and joints, leading to pain.

4. Is neck pain related to stress?

Yes, stress can cause muscle tension in the neck and shoulders, which can lead to pain and discomfort. It can also alter the way you breath which in turn makes you use your neck muscles to help you breath.

5. Can neck pain cause Headaches?

Yes, neck pain is often associated with tension headaches and migraines. The muscles around your neck and your upper neck joints can refer pain to your head. At Auckland Physio, we have a specialised Headache Clinic with our expert Masters Physio Robyn Atkinson, who works with people to overcome headaches. She uses the Evidenced-based Watson Approach.

6. Is neck pain common as we age?

Yes, neck pain tends to increase with age due to conditions like osteoarthritis or degenerative disc disease.

7. What can I do to prevent neck pain?

Regular exercise, maintaining good posture, good ergonomics and taking frequent breaks can help prevent neck pain. We suggest you see a Physiotherapist early to help instead of waiting.

For more information, come into our clinic (close to Remuera, Newmarket and Parnell) to speak to our expert team. It is essential you first get the right diagnosis before any treatment and management occur so book in for a first appointment.

Check out our Online Store for great Rehab and Health goods.