Although neck pain can stem from osteoarthritis or injuries like whiplash from an auto accident, more often everyday activities and poor postural habits are more frequently the cause.  Suffering from neck pain is a common physical issue, affecting about 13% of all American adults. 

A recent patient of mine (in her mid to late 40s) was shocked to learn that people begin to have degenerative changes in their spine at that early age. 

If your neck feels stiff or sore and is uncomfortable to move, it could be the result of one of the following reasons.

What Are the Underlying Reasons for Neck Pain?

1.  Poor Posture

Habitually poor posture is probably the main reason people end up in physical therapy complaining of neck pain.  Over time, poor posture places a strain on the muscles and ligaments in your neck causing discomfort and pain, and eventually leading to degenerative changes in the spine. 

A typical example of poor posture is the forward-head and rounded-shoulders position, which causes your neck to slant forward. This posture usually results from weak upper back and lower neck (extensor) muscles and weak shoulder blade (scapular) retractors.  In addition other muscles get very tight – anterior neck, sub-occiipital and pectoral muscles.

When your head shifts in front of the shoulders, your weight becomes unevenly distributed, adding extra pressure to your entire spinal column. Focus on keeping your shoulders back, and chin tucked to maintain a neutral posture.

2. Sleeping Habits 

Neck pain that appears suddenly in the morning could be the result of an unusual sleeping position that strained your muscles. However, ongoing discomfort could be attributed to your normal sleep position, mattress, pillow, or a combination of all three.

For example, sleeping on a pillow that’s too thick or a mattress that’s too soft can create misalignment in your cervical spine that will lead to pain and discomfort. To reduce pain, try changing your sleeping position or switching to a more supportive, orthopedic pillow. 

3. Tech Neck

Do you spend hours every day bent over your phone or computer? If so, your neck pain could be a result of “tech neck”—a term coined for the strain put on your neck and spinal discs from being in a constant downward-facing position. This bad habit can also eventually cause degenerative damage to your neck.

Tilting your head to the side to hold a phone between your neck and shoulder, or working on a computer that isn't eye-level, can have the same effect. To prevent tech neck, take frequent breaks from using cellphones and tablets, position your computer monitor at eye-level, and try using a headset or earbuds when making phone calls. 

If you sit for long periods at work, try using a lumbar cushion or small pillow between your lower back and the backrest of your chair.  This will help align your entire spine.  It will help to re-position your neck (cervical spine) over your shoulders and reduce some of the strain on the muscles, ligaments and joints of your spine.

If you’re dealing with chronic neck pain, and are unable to find relief, turn to the professionals at Physical Therapy Unlimited in Canyon Lake, TX. For more than 35 years, these compassionate providers have helped individuals build healthier and stronger bodies through pain management treatments such as physical therapy and rehabilitation. To learn more about their services, visit them online or call (830) 907-2145 to schedule an appointment.