Neck Pain

Understanding the Neck

Your neck is a strong but flexible structure made to support your head and allow movement. It is made up of: 7 bones (called cervical vertebrae), soft cartilage pads between bones called discs, as well as supporting ligaments and muscles. The neck carries important nerves that connect the brain to the rest of the body. Nerves to the arms exit between the bones and discs.

What Causes Neck Pain?

Wear and tear (Cervical Spondylosis)
Nerve compression (Radiculopathy)
The most common cause is poor posture. This includes: looking down for long hours during desk work, computer use, reading, or mobile phone use. This causes strain on the neck and discs.
Other causes
Injuries- Road traffic Accidents, Sports
Inflammatory arthritis like rheumatoid or psoriatic arthritis
Rare causes such as infections, tumors, or fractures

How Is Neck Pain Diagnosed?

A detailed history and clinical examination
X-rays to assess bone health
MRI to view discs and nerves
Blood tests to detect infections or arthritis

Managing Neck Pain – Step by Step

Pain relief – by drugs as prescribed by your doctor. Remember, tablets are only for symptom control. Some medications can be taken long term while others are short term only. Always follow your doctor’s advice. In some cases, injections or short courses of oral steroids may be used.

Soft collars can be used for short periods but long-term use is discouraged as it weakens muscles.

Physiotherapy may include:

Heat therapy
Ultrasound
Gentle stretching and movement

Long-term Measures to Prevent Recurrence

1. Correct Posture

Keep ears aligned with shoulders
Keep computer monitors at eye level
When looking at books and phones keep neck straight avoid looking down
Take short breaks every 15–20 minutes- get up from computers, TV and walk also keep book or mobile phone down and move.

How to sleep

Top picture shows how to sleep to the side, position like this and use two pillows. Below picture shoes how to sleep upright. here again use two pillows as shown Use a firm mattress and a pillow which is not too hard Don’t sleep face down or curled up sleep as shown in above pictures

2. Activity Modifications

Avoid bending the neck forward for long periods-especially on doing house work or activities.
Use Tall stools to sit and work on when possible
Take frequent breaks -when working

3. Strengthening Exercises

Start gentle movement as soon as pain improves
Exercises may include chin tucks, shoulder blade squeezes, and neck resistance exercises
Follow a structured exercise plan for 3–6 months or longer
Consult your physiotherapist or follow the clinic video guidance

Step 1. Sit upright with your head and shoulders in a relaxed neutral position, looking straight ahead.

Step 2. Glide your chin and head straight back. Your head shouldn’t go up or down, and neither should your neck bend forward. You should feel a good stretch at the top of your neck and the base of your head.

Step 3. Hold this position for 5 seconds. Then bring the chin forward.

Step 4. Repeat as many as you can, up to 10 times.

When Is Surgery Needed?
Surgery is rarely required. It is considered only if:

Pain is severe and persistent
There is muscle weakness or nerve damage
Other treatments have failed

When to Seek Urgent Medical Help

See your doctor immediately if you experience:

Pain spreading into both arms
Weakness or numbness in hands or arms
Loss of balance, dizziness, or vision changes
Fever, chills, or unexplained weight loss

Summary

Most neck pain improves with:

Good posture
Avoiding activities that strain the neck
Neck muscle strengthening

Early care and regular exercise help most people avoid long-term problems.

Rheumatology