Managing Chronic Neck Pain

Early in my career I was working at a chiropractic clinic whilst completing my MSc in Sports Rehabilitation. Neck pain was one of the most frequent conditions I was treating, often coinciding with chronic migraines, poor sleep, difficulty concentrating and extreme fatigue. I found that poor postural control, repetitive movements and prolonged stress to be the most common themes in those suffering from chronic neck pain. Massage and stretching definitely helped, but benefits were short-lived and saw no real long-term improvements.

 I completed my thesis in the Psychology of Chronic Neck Pain, collating data from over 100 published papers and have used these findings to guide both my treatment style and advice for those feeling stuck in a cycle of constant pain.

The key takeaway – a combination of manual therapy, exercise rehabilitation, and stress management techniques provides optimal outcomes.

Manual Therapy

Deep tissue massage techniques work to release tense, restricted muscles around the neck that have become shortened and inflexible. Massage improves blood flow, which accelerates healing of muscle tissue to its ‘natural’ state. This in turn improves muscle flexibility and reduces pain.

Dry needling has similar physiological responses on muscle tissue but works by stimulating the nervous system to relax the muscles and reduce the pain response signalled by the brain. This is a great technique to open pathways that bring fresh blood to the area, promoting healing and relaxation.

Combining these manual therapy techniques with stretching is a great way to elongate muscles and fascia and further enhance circulation and recovery.

Exercise Rehabilitation

I would recommend performing the following exercises 3-4x weekly, they can be done at any time of day and will really help to sustain treatment benefits by maintaining muscular flexibility whilst developing the appropriate strength to hold new positions.

Isometric Flexion Hold 10s x 3

Isometric Rotation Hold 10s x 3

Lateral Stretch Hold 10s x 3

Neck Raises 3 x 10 Reps

Banded Pull Down 3 x 10 Reps

Banded Row 3 x 10 Reps

Shoulder Mobility

Isometric Scapula Hold 10s x 3

Isometric Extension Hold 10s x 3

Lifestyle Adaptations & Stress Management

The neck and shoulders act as key postural muscles, providing support for the head, coordinating movement at the shoulders and protecting the spine. Extended periods of time in the same position results in a tightening of these muscles, as does staying in a state of elevated stress without appropriate rest and relaxation. The muscles become guarded in a ‘fight or flight’ type response, which can be difficult to break. Making small daily adjustments goes a long way to improving function and reducing pain.

1. Deep breathing & meditative techniques, calming music, warm baths with magnesium salts, actively dropping the shoulders and shaking the arms to release stored stress.

2. Frequent work breaks – standing desks, walk breaks, regular stretching.

3. A supportive pillow that keeps the neck neutral and aligned with your spine.

4. Magnesium Glycinate, Vitamin D & Omega-3 Fatty Acid supplementation.

5. Regular daily activity: walks and yoga are great low intensity options.

6. Maintain good hydration levels.

7. Heat therapy - baths, saunas, heat packs.

Living with chronic pain is debilitating, but you don't need to spend lots of money or invest in expensive products. Adding in small routines and lifestyle changes that keep you moving, relaxed and supple will help to manage your neck pain.