Many of us experience neck pain at some point in our lives. This pain can range from a dull ache to a sharp twinge and it can develop gradually or come on suddenly. Understanding the causes of neck pain can help you to explore the right relief options, as well as helping you to take steps to prevent future injuries. Below are the biggest causes of a sore neck.
Text neck
Text neck (also known as ‘tech neck’) is a repetitive strain injury caused by leaning your head forward for a long period of time. Most people develop it while using a smartphone or tablet for long periods as a result of social media, texting or playing games. Leaning forward while using a laptop can also cause it. To relieve this ache, you can use heat and ice packs and do exercises like chin tucks. Spending less time on your phone is key to prevention and recovery – consider setting yourself screen time reduction challenges and make an effort to keep your head up more during the day. If you do need to use one of your devices, raise the screen to eye level so that you’re not forced to stoop.
Whiplash
Whiplash is an acute injury caused by the head being thrown back and forward quickly. This leads to muscles, ligaments and tendons being pulled or torn. There are many potential causes from playing sports to falling, however the most common cause is car accidents – particularly rear end collisions. It’s worth working with an experienced car accident lawyer to gain compensation if you were injured in a crash that wasn’t your fault. In years gone by, rest and neck braces were recommended to whiplash patients, but nowadays gentle movement and physiotherapy is often prescribed to prevent long-term stiffness.
Cervical spondylosis
Cervical spondylosis is most commonly experienced in older people. It’s essentially arthritis of the neck caused by natural aging of the spine, which results in discs losing their cushioning and rubbing against each other. 85% of people over the age of 60 experience it. Neck exercises, pain relief medication and maintaining a good posture can all help reduce this pain. In severe cases, steroid injections can be administered.
Nerve compression
Nerve compression sometimes goes hand in hand with cervical spondylosis. It’s when a herniated disc touches a nerve – which can lead to sharp pain running from the neck down to the arm, pins and needles or muscle weakness in the arms. Many people find that staying active and exploring physical therapy can help to reduce pain and tingling. If pain is severe, see a doctor as there may be other treatments available like steroid injections or surgery.
Sleep strains
Woken up with a sore neck? Your pillow could be to blame. It’s important that you have just enough cushioning to support your head – too little or too much can cause you to sleep with your neck at an unnatural angle, which can cause strain. Back sleepers typically benefit from a single thin pillow (some have a contoured shape to support the neck curve). Side sleepers on the other hand may benefit from two pillows or one thick pillow. It’s worth experimenting with pillow thickness until you find a height that’s just right.