What are causes of neck pain?
Your neck has a difficult job of holding up your head, which weighs 5kg on average. There are several causes of neck pain, which include:
- Poor posture (“Text neck syndrome”)
- Poor sleeping position
- Neck strain
- Car accidents causing whiplash
- Sports injury
- Herniated disc
- Arthritis
- Spinal misalignment
- Pinched nerve
These typically result in you experiencing a stiff neck with limited range of motion, soreness, and potentially numbness or tingling down your arm. Neck pain is usually accompanied by tightness in your trapezius muscles or shoulder
Why do I have neck pain after waking up?
Since you spend almost 7-8 hours a day sleeping (we hope), doing so in an awkward position without proper support can result in neck strain. Here are some possible causes:
Your pillow
Your pillow could be providing insufficient support for your neck to be in a “neutral” position. We strongly recommend investing in a good pillow – click here to read more about how to choose the right pillow.
Your sleeping position
If you sleep on your stomach with your neck twisted to one side, that will also cause significant strain on your neck muscles. Do yourself a favor and don’t sleep on your front!
If you sleep on your side, choose a pillow that’s high enough to fill the space between your ear and the mattress without any head tilt. If you sleep on your back, choose a thin pillow that provides enough support for the natural curvature of your neck.
What are good exercises or stretches for neck pain?
When dealing with neck pain, stretching out tight postural muscles can help alleviate the pain. Over time, strengthening the muscles will help reduce stress placed on the cervical spine and help get the head closer to neutral position. Some stretches and exercises you could do are:
Neck stretches
- Neck side bend and rotation
- Shoulder rolls
- Overhead arm reach
Neck strengthening exercises
- Chin tuck (chin to chest)
- Prone cobra pose
It doesn’t take too long to do a few sets of each (10 seconds each) every day. Incorporate them into your morning and night routine (e.g. brushing your teeth) for a stronger and healthier neck.
Are neck massages good for neck pain?
Neck massages can help relief pain due to a strain in muscles. Benefits of neck massages include loosening tight muscles, increasing blood flow to that area, and helping you to better relax.
However, the neck is a very vulnerable area and there are risks with neck massages being done by someone with no experience or training. The carotid arteries in the neck area are major blood vessels, and your cervical spine houses your spinal cord responsible for sending signals all through the body.
Neck massages are also unable to correct spinal misalignments in the cervical area which could be the source of the pain. Only chiropractors are trained to address and adjust spinal misalignments.
Should I see a chiropractor or doctor for neck pain?
If your neck pain is accompanied by other symptoms such as a visible lump on your neck, swelling, redness, itchiness or fever, we advise to visit a doctor to understand your condition.
If your neck pain persists for longer than a few days and is not responding well to home treatment (e.g. ice/heat pack, stretches), consider seeing a chiropractor. Chiropractors are trained to make physical adjustments to the spine to address spinal alignment and mobility. Research has shown that chiropractic care can lead to less pain in the neck as compared to being on medication.
As a first step before even considering chiropractic care to manage your neck pain, we strongly recommend coming in for a check-up just to understand your condition and if chiropractic can help.
How many chiropractic sessions do I need for neck pain?
Chiropractic is not a quick-fix for neck pain, and one adjustment will not solve the problem. Think about your teeth – it took them years to be misaligned and it takes a long process through bracing to get back the proper alignment. Likewise, it takes time for your body and neck to respond to chiropractic adjustments and feel the relief you seek.
The number of adjustments required to find relief of your neck pain depends on the following:
- Severity of your condition
- How your body responds to adjustments
- How regularly you come for your adjustments
We have helped many members who find relief after their first few adjustments, while others take a few months.
At Chiropractic Singapore, our focus goes beyond just pain relief. We seek to address the root cause of the problem, typically through regular adjustments (e.g. 1-2 times per week) and a tailored exercise & stretch plan over a few months.
What are some chiropractic adjustment techniques targeting neck pain management?
We utilize a variety of adjusting techniques and tools to adjust depending on your condition. Here are some examples:
- Diversified technique which utilizes high-velocity, low-amplitude thrust to restricted joints with the goal of restoring normal range of motion.
- Activator which is a spring-loaded hand-held mechanical instrument which provides quick low-force impulses at very specific points.
Cervical adjustments should not be painful, and are safe when performed by a trained chiropractor.
When should I do a check-up for my neck pain?
If your pain has been persisting for more than a few days and is not responding well to home treatment or medications, you should come in for a check-up. It is important to address the root cause of your pain to prevent it from worsening.
At Chiropractic Singapore, our chiropractors are trained to understand if your spinal misalignment is causing your neck pain and recommend if and how chiropractic can help.
Note: The above information is not a substitute for a diagnosis or any form of medical care. Symptoms and treatments differ from person to person, and one should consult a chiropractor for an accurate diagnosis and recommendation.
