Why Your Neck Hurts and How to Fix It

The neck and back are made up of small bones called vertebrae. These bones are stacked to form the spinal column, or spine. The spine supports the head and protects the spinal cord. It is the main structure connecting a network of nerves throughout the body, carrying messages such as pain signals.

The top seven vertebrae form the neck, known as cervical vertebrae. These bones are connected by facet joints that, together with neck muscles, allow the head to move in all directions. Discs between vertebrae act as shock absorbers and provide flexibility.

When to See a Doctor

Consult a doctor if neck pain lasts more than a few days. Also, seek medical advice if you experience:

Other symptoms besides pain and stiffness
Pain, tingling, numbness, or weakness in arms or legs
Sudden severe pain after a fall or injury
Stiffness that prevents lifting both arms overhead

Common Symptoms of Neck Problems

1. Pain and Stiffness
Pain can occur in the middle or sides of the neck and may spread to the shoulders or upper chest. Weakness or discomfort in the arms is possible. Tension headaches may radiate to the back of the head, ears, or behind the eyes. Pain can worsen with movement, especially after prolonged sitting or sleeping in one position.

2. Numbness or Tingling
Compressed nerves can cause tingling or numbness down the arms, sometimes reaching the fingers. Symptoms may subside when the underlying issue resolves, but severe cases require a doctor’s intervention.

3. Clicking or Scraping Sounds
You may hear clicking or scraping (crepitus) when moving your head. This is often caused by tiny air bubbles or tissue movement in the joint. It’s common and usually harmless.

4. Dizziness or Lightheadedness
Neck movement may pinch vertebral arteries, temporarily reducing blood flow and causing dizziness. Seek medical advice if this occurs frequently.

5. Muscle Spasms
Sudden tightness in neck muscles can restrict movement and cause pain. Spasms often last a few hours or days. Relief can come from gentle stretching, pain relief medication, and warm or cold compresses.

6. Other Symptoms
Persistent neck problems may also affect sleep, posture, and daily function. Discuss ongoing issues with a doctor for proper evaluation.

Causes of Neck Pain

Neck pain is common and often caused by poor posture. Other causes include:

Stress
Sleeping in an unusual position
Whiplash or accidents
Sprains
Cervical spondylosis (age-related changes in discs and joints)

Mild neck stiffness can occur without a clear cause, often from drafts or minor movements. These usually resolve within a few days with rest, gentle stretching, and pain relief.

Diagnosing Neck Pain

Most neck issues can be diagnosed through a physical exam and symptom evaluation. In complex cases, doctors may order X-rays or MRI scans to determine the cause.

Treatment for Neck Pain

For mild cases, rest and over-the-counter pain relief may be enough. Other options include:

Targeted exercises
Manual therapy or chiropractic care
Acupuncture
Relaxation techniques
Warm or cold compresses
Massage and posture correction

Persistent Neck Pain

Chronic neck pain may result from joint or disc damage. Lack of movement can weaken neck muscles, leading to a cycle of stiffness and pain. Regular activity and proper recovery are key to breaking this cycle.

Exercises to Reduce Neck Pain

Neck pain usually improves within 10–14 days, with full recovery in 4–6 weeks. Regular exercises can prevent symptoms from returning.

1. Forward and Backward Neck Tilt
Stand or sit upright. Slowly tilt your head forward, bringing your chin to your chest. Hold 5 seconds, return to neutral, then tilt backward. Hold 5 seconds. Repeat 5 times.

2. Side Neck Tilt
Tilt your head toward one shoulder, bringing your ear close. Hold 5 seconds, repeat on the other side. Repeat 5 times per side.

3. Neck Rotation
Turn your head to the left, keeping your chin level. Hold 5 seconds, return to center, then turn right. Repeat 5 times per side.

4. Neck Stretch
Keep your back straight, gently push your chin forward without touching your chest. Hold 5 seconds, return to center, then tilt back. Repeat 5 times.

Why Your Neck Hurts and How to Fix It