Neck Pain Information Pack
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Neck Pain
Neck pain is a common condition that often starts suddenly for no apparent reason and usually
settles itself. In some instances this may not happen and you may require treatment.
Causes of simple neck pain are poor posture, tension and stress, or wear and tear of the discs and
vertebrae and Torticollis (which comes on following sleeping with your neck in a position of stretch).
These types of conditions will commonly settle themselves within a week of two. Alternatively there
may be injury such as whiplash, a slipped (or prolapsed) disc, or inflammatory condition leading to
more severe pain. This type of condition may cause pain that is longer lasting and may require
treatment.
Any age group can be affected by neck pain and as already mentioned above the majority of cases
will settle themselves without intervention. The good news is even in cases which don’t settle
themselves with the appropriate advice and treatment you can settle of significantly reduce you
symptoms.
Points to remember
If the pain is very bad then you can rest or take it easy for a day or so but it is important after the
initial 24-48 hours of onset to start to get up and get moving as soon as possible. Inactivity does not
promote recovery but in fact can prolong symptoms by leading to complications such as stiffness
and weakness.
If the pain limits your daily activity then it is usually beneficial to take appropriate pain control. To
control the pain will allow you to continue to be active and therefore help to prevent more chronic
symptoms. A common fallacy is that taking pain killers will mask the pain and lead to more damage
through doing too much but this is not true.
Use the pain to guide you about how much and which type of activity you should be doing. Pain
does not equal more damage and some pain is to be expected initially. Worsening pain as you are
performing some activity is different. If your pain worsens then you may need to ease off a little but
do remain active.
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PAIN CONTROL-MEDICATION
There are a number of medications that can be purchased over the counter which would be
suitable as the first line in controlling your LBP or Sciatica rather than contacting your G.P
for either the same products or being prescribed stronger medication. Analgesics such as
Paracetamol or Co-codamol can be purchased from your pharmacist while Ibuprofen and
now Volarol are two types of anti-inflammatory medication that can be obtained without
prescription.
It is important to check with your pharmacist that the medication you purchase is suitable
for you as an individual before taking them. You should not take anti-inflammatory
medications for example with either of the following:
1) Asthma
2) Stomach ulcer
3) Pregnancy
4) Kidney impairment
5) If you are on blood thinning agents such as Warfarin
6) Heart failure
It is important that you take your pain control at regular intervals not as and when you feel
the need. The effect of anti-inflammatory medication for example may take several days to
take effect so will not work efficiently if used as and when. Also by taking painkillers
regularly and controlling the pain will enable you to get on with more normal daily activities
and being more active is very important in dealing with LBP. There is a common misbelieve
that by taking medication you are simply masking the pain and will cause further damage as
this allows you to do too much. This simply isn’t true, in fact the reverse is true, the more
active you can be the quicker you should recover and the less chance of secondary
complications occurring such as stiffening and weakening of the lower back.
Better pain control usually will allow more effective treatment from your therapist. If you
are in too much pain then it can make assessment and hands on treatment difficult thus
reducing any benefit you may be able to gain from seeing the physiotherapist. Should these
medications not provide sufficient pain relief to allow effective treatment then the therapist
may speak to your G.P. on your behalf.
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Exercises for neck pain
As there are many different causes of acute neck pain it is not possible to diagnose the cause from
symptoms only so it would be wrong to try. It also would be difficult to give advice on the specific
exercise(s) to do for an episode of neck pain before a full and proper assessment. Therefore the
following exercises are generalized and should be helpful for a variety of conditions. If however at
any stage the exercises aggravate your symptoms then stop that particular one and try another. To
feel discomfort as you do an exercise is to be expected and acceptable but symptoms should never
worsen as you do them.
If you have arm pain associated with your neck pain then it is very important the arm pain does not
get worse during or following exercises. A common cause of neck pain is a prolapsed intervertebral
disc or ‘slipped disc’ as people commonly refer to it. The exercises over the page are designed to
treat this type is condition so would be a good place to start unless there has been a specific trauma
such as a whiplash injury in which case try the exercises on page
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Neck retraction exercises
Try the sitting retraction exercises below in repetitions of 10 five to six times a day. Although you
may feel some discomfort in the neck while you do the exercise at no time should it make any
neck/arm pain worse. Should the sitting exercise aggravate symptoms then try the exercise in lying
as shown at the bottom of the page.
Exercise 1
Sitting upright tuck your chin down and keep this position as you then pull your head as far
backwards as you can. Be careful not to move your head in an up or down direction but keep your
eyes looking straight ahead.
Exercise 2
Lying on your back with your knees bent up and a maximum of 1 pillow under your head, tuck your
chin down and while maintaining this position push the back of your head into the pillow/mattress.
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Basic Whiplash Exercises
Whiplash is caused when your head is suddenly moved backwards and forwards. This can
cause a wide variety of soft tissues in the neck for example muscles, ligaments, discs,
capsule to stretch. Whiplash affects a large area and so a large number of tissues will be
affected.
The most common cause is a road traffic collision.
Symptoms
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Pain and stiffness in the neck
Turning or bending the neck maybe difficult
Pain, pins and needles and stiffness down the arms
Dizziness, blurred vision pain on swallowing may occur but will resolve. If they do
not then you need to inform your doctor.
Prognosis
The acute pain should ease with 6-8 weeks. However it can take up to 6 months before all
the symptoms ease and some people may have stiffness beyond 6 months after injury.
Medication
You may need some pain relief to help you with the symptoms. It will not mask your pain or
cause more damage but will make your symptoms a little more comfortable. This is
important as it will allow you to perform the necessary exercises correctly, which will speed
up your recovery. Ask your pharmacist for advice on the type of pain relief you should be
taking.
Exercises
Within the first 72 hours it may be too uncomfortable to do any exercises, so rest.
After 72 hours start the following exercises.
Exercise 1
1. Turn your head to the left and the right as far as it is comfortable.
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Exercise 2
1. Move your head from side to side; bring your left ear down to your left shoulder and
then your right ear down to your right shoulder as far as it is comfortable.
Exercise 3
1. Bend your head forwards and then, with the support of your hand on the back of your
head, bend your head backwards. Both of these movements should be done as far
as is comfortable.
You may find doing these exercises more comfortable if you wrap a hot water bottle in a dry
towel and lie on this, as it relaxes the muscles.
Repeat all exercises ______ times _______ a day.
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