Neck pain: where it comes from and what helps now

On the one hand, neck pain can accompany various medical conditions; on the other, it can constitute a condition in its own right. The symptoms aren't usually limited to the neck area alone.

The following symptoms may occur with neck pain:

Description / Symptom / Possible medical condition

Aching or throbbing pain in the shoulders, arms, fingers, head or jaw

• Radiating pain
• Herniated disc in the cervical spine, cervical spine syndrome

Stiff neck, particularly in the mornings, restricted turning/tilting of the head

• Reduced mobility
• Ankylosing spondylitis, rheumatoid arthritis

Hardened muscles (trigger points), tenderness on pressure and possibly muscle weakness

• Muscular symptoms
• Myofascial pain syndrome, fibromyalgia

Headache, dizziness, tinnitus and visual disturbances

• Neurological
• Meningitis, migraine

Poor posture, compensatory posture, possibly torticollis

• Postural changes

• Chronic cervical spine syndrome, scoliosis

Neck pain: acute or chronic?

Acute neck pain usually settles within a few days to two weeks and isn't usually cause for concern. If the pain lasts longer than three months it's classed as chronic and you should see a doctor.

Recognising symptoms and relieving pain

Although the causes are usually harmless, the symptoms of neck pain often have a significant impact on your quality of life. With targeted exercises and treatments, you can often relieve neck pain quickly. However, it’s important not to just do anything. A mobilisation exercise or a relaxing hot water bottle won’t help in the long run if the cause of your discomfort is poor posture. However, for sudden bouts of tension, mobilisation exercises (when done correctly) are often exactly what you need.

Find out what will help with your symptoms right now.

How long have you been experiencing the pain?

• A few hours
• A week
• Over a month

What does the pain feel like?

• Dull / aching
• Pressing when moving
• Stabbing / electric-like

Do you feel any restriction or pain with certain movements?

• When turning
• When tilting
• When tilting

Possible treatment methods

1. Applyheat to relax: use a hot water bottle, take a warm shower or apply an ointment to improve blood flow and aid relaxation

2. Use gentle fascia massage to reduce muscle tone (for example BLACKROLL Duoball).

3. Gently mobilise with mobilisation exercises to improve mobility (app / starter set,

4. Optimise your posture, for example with a workplace set-up that addresses the root cause using the Posture Trainer.

5. Reduce stress to lower muscle tension

Self-massage using myofascial techniques

• Use it for acute tension and as a regular preventative measure.

• How it works: BLACKROLL® self-massage relieves tension in the neck area through targeted pressure on the fascia. Include the chest and front neck muscles to improve blood flow, release adhesions in the tissue and prepare the muscles for further exercises.

Gentle mobilisation

• Use it for acute neck pain and restricted mobility.

• How it works: Careful movements of the head in all directions help to release blockages and gradually restore mobility. Never move into the pain – stop at the pain threshold. These gentle movements signal to the nervous system that there’s no danger and reduce the muscles’ protective tension.

Relaxation exercises

• Use it for stress-related neck tension or when pain and tension feed into each other.

• How it works: progressive muscle relaxation or conscious breathing techniques help to reduce overall body tension. When the whole body relaxes, neck tension often eases as well. These exercises are particularly beneficial if stress is a major trigger for your symptoms.

Neck and shoulder stretches

• Use them when you feel stiffness or restricted mobility.

• How it works: systematic stretches in all directions of movement restore full mobility to the neck. Include lateral bending, rotation and forward and backward bending. These exercises are particularly important for counteracting compensatory postures and maintaining natural mobility.

Open your chest muscles

• Use it for a forward-leaning posture and so-called ‘text neck’.

• How it works: tight chest muscles pull your shoulders forward and add strain to your neck. Targeted stretches to the chest muscles are therefore a key component of any neck treatment. Door-frame or wall stretches can be very effective here.

What causes neck pain?

Neck pain can have many causes, which often stem from everyday life. From strain caused by poor posture to medical problems – the reasons are varied. Here you’ll find an overview of the ten most common triggers of neck pain and how they arise.

1. Overload and tension

2. Poor body posture

3. Shallow breathing

4. Sport

5. Incorrect sleep position

6. Stress

7. Signs of wear and tear

8. Herniated disc

9. Whiplash

10. Medical conditions