Neck Pain: Causes, Tension, and What Can Help

Neck pain is common. It’s often caused by tense muscles in the neck and shoulder area. Sitting for long periods, working at a computer, stress, an awkward sleeping position, or looking down at a smartphone can put a lot of strain on the neck.

Sometimes the pain is limited to the neck. However, it can also radiate to the shoulders, the back of the head, the arms, or the jaw. If the symptoms are severe, recurring, or accompanied by numbness, tingling, or a fever, you should see a doctor for an evaluation.

What causes neck pain?

The cervical spine is very flexible and supports the head. At the same time, the neck muscles are sensitive to uneven strain, poor posture, and stress.

Common causes include:

• prolonged sitting
• Computer Work
• eyes downcast, looking at a smartphone
• raised shoulders
• Stress and Internal Tension
• Jaw clenching or teeth grinding
• uncomfortable sleeping position
• a pillow that is too thick or unsuitable
• cold draft
• Lack of exercise
• Muscle tension
• Blockages
• Overload

In many cases, the pain is nonspecific neck pain. This means there is no single, clearly identifiable cause; rather, several factors are at play.

Neck Tension from Working at a Computer Screen

When working at a computer, the head is often pushed forward. This increases the strain on the cervical spine, neck muscles, and shoulders. Working for long periods without breaks can also cause the muscles to remain constantly tense.

Here are some tips that might help:

• Adjust the screen to eye level
• Sit upright
• Make a conscious effort to keep your shoulders relaxed
• Support your forearms
• Regular microbreaks
• Take a moment to gaze into the distance
• Hold your smartphone higher
• Gently Mobilize the Neck

Stress, the Jaw, and the Neck

Stress often manifests itself in the neck. Many people unconsciously shrug their shoulders, clench their teeth, or tense their jaws. Since the jaw, neck, and shoulder muscles work closely together, jaw tension or teeth grinding can exacerbate neck pain.

The following may be helpful:

• Consciously Relax Your Jaw
• Let your tongue rest relaxed in your mouth
• Let your shoulders drop
• Breathing Exercises
• short breaks to relax
• Dental Evaluation for Teeth Grinding
• Physical Therapy for Recurring Symptoms

What provides immediate relief for neck pain?

In cases of acute neck stiffness, gentle movement is usually better than complete rest. It is important to avoid sudden movements and not to overexert the neck.

Here are some tips that might help:

• Warmth in the neck area
• hot shower
• Scarf or heating pad
• gentle head movements
• Slow shoulder rolls
• short walk
• gentle massage
• Breaks During Computer Work
• drink enough

Heat is especially soothing when discomfort is caused by muscle tension or cold. If there are signs of inflammation, an injury, or severe pain, the cause should be determined.

If you experience dizziness, radiating pain, numbness, or severe discomfort, you should stop the exercises and consult a medical professional.

Sleeping Position and Pillows

Even at night, your neck can be under strain. A pillow that’s too high, sleeping on your stomach, or a twisted head position can lead to stiffness and pain in the morning.

The following are helpful:

• On your back or on your side
• a pillow that supports the neck
• Do not hyperextend your head
• relaxed shoulders
• a mattress that suits your sleeping position

Arnica for Neck Pain

Arnica (Arnica montana) is the appropriate medicinal plant for this page when neck pain is accompanied by localized muscle and joint discomfort, tension, or neck stiffness.

When should you see a doctor?

A medical evaluation is recommended in the following cases:

• severe or worsening neck pain
• Pain Following an Accident, Fall, or Whiplash Injury
• Fever
• Numbness, tingling, or weakness in the arms or hands
• Dizziness
• severe headaches
• Chest pain or shortness of breath
• Neck stiffness accompanied by a general feeling of illness
• Symptoms that persist or recur
• Pain that radiates into the arms or hands

In-Depth Topics

• Muscle pain
• Back Pain
• Joint pain
• Relaxation Exercises
• Stress
• Computer Work
• Arnica in the Encyclopedia of Medicinal Plants