Neck pain can make everyday activities surprisingly difficult. Working at a computer, driving, exercising, sleeping, or simply turning your head can become uncomfortable.
Sometimes neck pain develops after an injury. Other times it gradually appears after long periods of sitting, repetitive activity, changes in exercise, or without one obvious cause.
The good news is that many episodes of neck pain can be managed conservatively.
At Northwood Chiropractic & Wellness in Maple Grove, MN, we evaluate neck pain to determine what may be contributing to your symptoms and which treatment options are appropriate.
What Causes Neck Pain?
Neck pain can come from several different structures and isn't always caused by the same problem.
Potential contributors include:
- Muscle or soft-tissue irritation
- Joint irritation or restricted movement
- Changes in activity
- Prolonged or repetitive positions
- Previous injuries
- Age-related degenerative changes
- Disc-related problems
- Nerve irritation
This is why simply identifying where your neck hurts doesn't necessarily tell us what treatment you need.
What Can You Do for Neck Pain at Home?
If your neck pain is mild and there hasn't been a significant injury, staying reasonably active is often a good place to start.
Complete rest usually isn't necessary for routine musculoskeletal neck pain.
Instead, try continuing normal activities within a comfortable range and changing positions regularly throughout the day.
If working at a desk aggravates your symptoms, get up periodically rather than trying to maintain one “perfect” posture for hours.
Gentle movement may also feel better than keeping your neck completely still.
3 Simple Neck Exercises to Try
There isn't one exercise that's appropriate for every type of neck pain. These are simple movements that many people can perform comfortably.
Stop if an exercise significantly increases your symptoms or causes new pain, numbness, tingling, dizziness, or other concerning symptoms.
1. Gentle Neck Rotation
Sit or stand comfortably.
Slowly turn your head to one side as far as is comfortable, return to center, and repeat toward the other side.
Avoid forcing the movement.
Try 5–10 repetitions in each direction.
2. Chin Tucks
Keep your eyes looking forward and gently draw your head backward without looking up or down.
Think about making a small “double chin” rather than aggressively pushing your head back.
Hold briefly, relax, and repeat.
Try 8–10 repetitions.
3. Shoulder Blade Squeezes
Sit or stand comfortably with your arms relaxed.
Gently draw your shoulder blades toward one another without shrugging your shoulders.
Hold for a few seconds and relax.
Try 10 repetitions.
These aren't meant to be a complete rehabilitation program. They're simply ways to introduce comfortable movement.
What About Heat or Ice?
Both can be reasonable options depending on what feels best.
Ice may feel helpful following a recent aggravation or injury, while heat may feel more comfortable when stiffness or muscle tension is the primary complaint.
There isn't a universal rule that everyone with neck pain needs one or the other.
Use whichever feels helpful and avoid applying extreme temperatures directly to the skin.
Do You Need Perfect Posture?
Probably not.
Your neck is designed to move through many different positions.
Looking down at your phone or sitting with less-than-perfect posture for a short period doesn't automatically damage your neck.
Problems are more likely to arise when you remain in positions that aggravate your symptoms for prolonged periods.
Instead of obsessing over perfect posture, focus on changing positions and moving regularly.
When Chiropractic Care May Help
If neck pain isn't improving, repeatedly returns, or interferes with your normal activities, an evaluation may help determine what's contributing to it.
Depending on your examination findings, chiropractic care may include adjustments or other manual treatment intended to improve comfortable movement.
At Northwood, chiropractic treatment can also be combined with rehabilitation and movement when appropriate.
This allows us to address both how your neck is moving now and what you may need to improve strength, mobility, or tolerance for everyday activities.
What If Neck Pain Travels Into Your Arm?
Neck pain accompanied by pain, numbness, or tingling traveling into the shoulder, arm, or hand may indicate irritation of a cervical nerve.
A disc problem or other condition affecting the cervical spine can sometimes contribute to these symptoms.
Your examination may include testing strength, sensation, reflexes, neck movement, and other neurological findings.
For certain disc- or nerve-related conditions, spinal decompression may also be considered as part of conservative treatment.
However, radiating arm symptoms shouldn't automatically be treated as routine muscle tightness. Determining what's causing them is important.
When Should You Seek Medical Attention?
Neck pain sometimes requires more urgent evaluation.
Seek prompt medical attention for symptoms such as:
- Significant neck pain following major trauma
- New or progressive arm or leg weakness
- Difficulty walking or significant loss of coordination
- Loss of bowel or bladder control
- Fever accompanied by significant neck stiffness or illness
- Sudden severe headache unlike your usual headaches
- Other rapidly worsening neurological symptoms
If you're unsure whether your symptoms are appropriate for chiropractic care, an evaluation can help determine the appropriate next step.
Neck Pain Treatment in Maple Grove, MN
You don't necessarily need to wait until neck pain becomes severe before doing something about it.
Movement, activity modification, and simple exercises may be enough for some minor episodes.
When symptoms persist or repeatedly return, determining why they're happening can help guide treatment.
At Northwood Chiropractic & Wellness, we'll evaluate your symptoms, movement, neurological findings when appropriate, and health history to help determine what's contributing to your neck pain.
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Your first visit includes a consultation, comprehensive exam, X-rays if needed, and your first chiropractic adjustment.
Dr. Greg Beenken
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