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Neck Pain

Dr. Michael Hoiles has created this resource to help you better understand Neck Pain, including its common causes, symptoms, treatment options, recovery expectations, and when it may be appropriate to seek an assessment. Whether your symptoms started suddenly or developed gradually over time, this guide is designed to provide clear, evidence-informed information to help you make informed decisions and return to the activities you enjoy with confidence.

 

What Is Neck Pain

Neck pain is one of the most common musculoskeletal complaints and can affect people of all ages. It may develop suddenly following an injury, awkward movement, car accident, or gradually over time due to posture, repetitive strain, stress, or lifestyle factors. 

The neck is the most mobile region of the spine and is a complex structure made up of joints, muscles, ligaments, discs, nerves, and connective tissues that work together to support the head and allow movement. Pain can originate from one or several of these structures and may range from mild stiffness to significant discomfort that affects work, exercise, sleep, and daily activities. 

Most cases of neck pain respond well to conservative treatment and an active rehabilitation approach. 

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Common Causes 

Neck pain can develop from a variety of factors, including: 

  • Prolonged computer or desk work  

  • Poor posture  

  • Extended phone or tablet use ("tech neck")  

  • Muscle tension and stress  

  • Sleeping in an awkward position  

  • Repetitive movement activities  

  • Sports injuries  

  • Whiplash injuries from motor vehicle accidents  

  • Joint irritation or dysfunction  

  • Disc injuries  

  • Age-related degenerative changes  

  • Reduced strength and endurance of the neck and upper back muscles  

 

Often, neck pain develops gradually due to a combination of factors rather than a single injury. 

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Common Symptoms 

Symptoms may include: 

  • Neck stiffness  

  • Pain when turning the head  

  • Muscle tightness in the neck and shoulders  

  • Pain at the base of the skull  

  • Headaches  

  • Pain between the shoulder blades  

  • Difficulty looking over the shoulder while driving  

  • Reduced range of motion  

  • Muscle spasms  

  • Pain that travels into the shoulder or arm  

  • Numbness or tingling into the arm or hand (in some cases)  

 

Symptoms can vary depending on the tissues involved and the severity of the condition. 

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What Makes It Worse? 

Common aggravating factors include: 

  • Prolonged sitting  

  • Working at a computer for extended periods  

  • Looking down at a phone or tablet  

  • Poor workstation ergonomics  

  • Stress  

  • Sleeping on an unsupportive pillow  

  • Repetitive overhead activities  

  • Long drives  

  • Lack of movement throughout the day  

 

Many people notice symptoms are worse at the end of the workday or upon waking in the morning. 

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What Helps? 

Many people find relief through: 

  • Regular movement throughout the day  

  • Taking breaks from prolonged sitting  

  • Strengthening the neck, upper back, and shoulder muscles  

  • Mobility and stretching exercises  

  • Walking and general physical activity  

  • Improving workstation ergonomics 

  • Stress management strategies  

  • Appropriate pillow and sleeping positions  

  • Manual therapy and soft tissue treatment  

 

Staying active and addressing contributing factors often leads to better long-term outcomes than relying solely on passive treatments.

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How Chiropractic Can Help 

A chiropractic assessment can help identify the factors contributing to your neck pain and create an individualized treatment plan. 

Treatment may include: 

  • Spinal adjustments and joint mobilization  

  • Soft tissue therapy  

  • Active Release Techniques (ART)  

  • Graston or Instrument Assisted Soft Tissue therapy  

  • Postural assessment  

  • Ergonomic recommendations  

  • Exercise prescription  

  • Mobility and strengthening programs  

  • Education regarding activity modification and recovery strategies  

 

The goal is to reduce pain, improve movement, restore function, and help prevent future episodes. 

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Recovery Timeline 

Every case is unique, but general recovery timelines may include: 

Mild: Minor muscle strains, postural irritation, and acute stiffness often improve within 1-3 weeks. 

 

Moderate: More persistent pain, joint irritation, or moderate soft tissue injuries may require 4-8 weeks of treatment and rehabilitation. 

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Severe: Whiplash injuries, nerve-related symptoms, disc injuries, or longstanding chronic neck pain may require 2-6 months or longer for optimal recovery. 

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Recovery is influenced by factors such as symptom duration, activity level, work demands, overall health, and adherence to rehabilitation recommendations. 

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Exercises Commonly Recommended 

Exercise recommendations vary depending on the underlying cause of symptoms, but commonly prescribed exercises may include: 

Early Phase 

  • Neck Range of Motion Exercises  

  • Chin Tucks 

  • Shoulder Rolls  

  • Gentle Neck Muscle Stretching 

  • Walking  

Recovery Phase 

  • Band Pull-Aparts  

  • Shoulder Blade Retractions  

  • Wall Angels  

  • Thoracic Mobility Exercises  

  • Deep Neck Flexor Strengthening  

Performance Phase 

  • Face Pulls  

  • Farmer Carries  

  • Rows  

  • Y-T-W Raises  

  • Progressive Strength Training  

 

Exercises should always be tailored to the individual's condition, symptoms, and stage of recovery. 

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Can I Still Exercise? 

In most cases, yes. Complete rest is rarely necessary and may actually slow recovery. Modifying activities while remaining active is often one of the most effective ways to manage neck pain. 

During your assessment, recommendations can be made regarding which exercises you can continue, which should be modified, and which may need to be temporarily avoided while healing occurs. 

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When To Seek An Assessment 

Consider booking an assessment if: 

  • Neck pain has lasted longer than 1-2 weeks  

  • Symptoms are interfering with work, exercise, or sleep  

  • Pain continues to return despite self-management  

  • Headaches are becoming more frequent  

  • Pain is spreading into the shoulder or arm  

  • You are experiencing numbness or tingling  

  • You are unsure how to safely return to activity  

  • Home exercises and stretching are not helping  

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When Should I worry?  

  • Significant arm weakness  

  • Loss of balance or coordination  

  • Progressive numbness  

  • Symptoms following a major trauma  

  • Difficulty speaking or swallowing  

  • Severe unexplained headaches  

  • Bilateral arm or hand tingling, numbness, or weakness.  

 

These symptoms may indicate a more serious condition requiring urgent medical evaluation. 

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Why an Accurate Diagnosis Matters 

Pain can arise from many different structures, including muscles, joints, discs, nerves, ligaments, and surrounding soft tissues. Because different conditions often produce similar symptoms, identifying the underlying source of your pain is an important first step toward effective treatment. A thorough assessment helps determine the factors contributing to your symptoms and guides an individualized treatment plan designed to help you return to work, sport, and the activities you enjoy. 

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Summary 

Neck pain often responds well to conservative treatment. 

✔ Stay active within your comfort level. 

✔ Avoid prolonged rest and try to keep your neck moving as tolerated. 

✔ Begin gentle mobility and strengthening exercises early when appropriate. 

✔ Seek an assessment if symptoms persist, worsen, or begin to spread into your shoulder or arm. 

✔ Seek immediate medical attention if you experience significant arm weakness, loss of coordination, difficulty walking, bowel or bladder changes, or numbness following significant trauma. 

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Ready to Get Back to Moving Comfortably?

If your neck pain isn't improving, keeps returning, or is preventing you from working, driving, exercising, or enjoying your daily activities, an assessment can help identify the underlying cause and determine the most appropriate treatment plan. 

Dr. Michael Hoiles is a Calgary chiropractor who provides evidence-informed care combining hands-on treatment, exercise-based rehabilitation, and practical advice to help people recover from injury, move better, and stay active. 

Book an appointment with Dr. Michael Hoiles today to start your recovery and get back to doing what you enjoy. 

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