What neck pain feels like
Neck pain can come on after sleeping awkwardly or a sudden movement, or build slowly over long days at a screen.
- Aching, stiffness or sharp pain in the neck
- Difficulty turning your head, for example when reversing the car
- Tight muscles across the shoulders and upper back
- Headaches that start at the base of the skull
- Pain, pins and needles or numbness spreading into the arm or hand
Pain spreading into the arm can come from an irritated nerve in the neck. We assess this carefully at your first visit.
Common causes
For most people there is no single damaged structure to blame. Neck pain usually reflects a mix of load, habits and lifestyle:
- Long hours looking down at a desk, laptop or phone, often called tech neck
- Sleeping in an awkward position, or a pillow that is too high or too flat
- Stress and tension, which tighten the muscles around the neck and shoulders
- A sudden movement, a fall or a minor car accident (whiplash)
- Feeding and carrying babies, which often means long periods looking down
- Age-related changes in the joints and discs, which are common and not always painful
Changes on scans are common. Wear in the neck joints and discs shows up on the scans of many people with no neck pain at all, so these findings are not always the cause. That is why we focus on how you move and what you need to get back to.
Tech neck and screen time
Tech neck, also called text neck, is a common name for neck and upper back pain linked to long periods looking down at a phone, tablet or laptop. It is not a separate diagnosis: it describes neck pain that builds when your head is held tilted forward for hours at a time.
A good posture helps, with your head balanced over your shoulders rather than tilted forward. How long you stay in one position matters too. That is why we look at how you use your screens at work and at home, and build simple changes into your plan:
- Raising your screen and phone closer to eye level
- Short movement breaks to change position through the day
- Exercises that keep your neck and upper back strong and moving
If long days at a desk are part of the picture, see desk and posture strain and care for desk workers.
How we care for neck pain
Every plan follows the same five steps, adapted to you.
Assess
We hear how your pain started and what it stops you doing, then check how your neck and upper back move, test the nerves to your arms, and screen thoroughly so nothing is missed.
Explain
What we found, what is likely driving your pain, what we suggest, how long it should take and what it costs. Then you decide.
Treat
Gentle hands-on care for the neck and upper back, which may include mobilisation, spinal manipulation and soft tissue work. We explain each technique, adapt it to your comfort and ask before we start.
Move
Simple neck and shoulder exercises for home and work, plus practical advice for your desk, phone use and sleeping position.
Review
We retest how your neck moves at set points, track your progress against your goals, and space out visits as you improve.
Scans may be needed, depending on your assessment. If they are, we arrange the referral.
What the evidence says
A clinical practice guideline for neck pain, checked by a panel of medical and chiropractic experts, recommends combining manual therapy, exercise and self-management advice for both new and long-standing neck pain. It supports:
- Education and advice on staying active and managing your pain
- Manipulation or mobilisation of the neck for new neck pain
- Range of motion and strengthening exercises you can do at home
- Manipulation with soft tissue therapy, and supervised exercise, for neck pain that has lasted longer
- A combined approach rather than any one treatment on its own
That is how we practise.
What you can do at home
- Keep it moving. Gentle turning and tilting within comfort helps more than holding your neck still.
- Try heat. A heat pack across the neck and shoulders for 15 to 20 minutes can ease muscle tension.
- Raise your screen. Set the top of your screen at eye level, and put a laptop on a stand with a separate keyboard.
- Take movement breaks. At a desk, stand, roll your shoulders and look around the room every 30 to 45 minutes.
- Lift your phone. Hold it closer to eye level rather than looking down for long periods.
- Check your pillow. Choose one that keeps your neck level with the rest of your spine when you lie on your side or back.
Who we see with neck pain
- Desk workers
Long days at a screen and longer commutes, with early and late appointments.
Care for desk workers- Parents and carers
Feeding, carrying and looking down at little ones, with care planned around family life.
Care for every stage- Active adults
Neck pain from training, contact sport or a knock, with goals and regular retests.
Care for active adults- Older adults
Stiffness that makes it harder to turn your head, with gentle, low-force options.
Care for older adults
Questions about neck pain
Can a chiropractor help with neck pain?
Yes, for many people. Guidelines recommend combining manual therapy, such as manipulation and mobilisation, with exercise and self-management advice, and that is how we care for neck pain. At your first visit we explain exactly what we find and what we suggest.
Is chiropractic care for the neck safe?
Generally, yes, after a thorough assessment by a registered chiropractor. Like all health care it carries some risk, most commonly mild soreness for a day or two. We screen every patient first, explain each technique, and use gentle mobilisation instead of manipulation whenever you prefer.
Do I need an X-ray for neck pain?
You may. Whether a scan is needed depends on what we find at your assessment. If imaging will help guide your care, we arrange the referral.
How long does neck pain take to get better?
Most new episodes of neck pain improve within a few weeks, although it can take longer if it has been there for months or keeps coming back. You get a written plan with a clear timeline after your first visit, and we review it as you improve.
Can my pillow cause neck pain?
It can contribute. A pillow that is too high or too flat can hold your neck at an angle for hours. The best pillow keeps your neck level with the rest of your spine, and we can help you choose one based on how you sleep.
Can a chiropractor help with tech neck?
Yes, for many people. Tech neck, also called text neck, is neck and upper back pain linked to long periods looking down at a phone, tablet or laptop. We combine hands-on care with simple exercises, movement breaks and a better screen set-up, the approach guidelines recommend for neck pain.
Can I claim neck pain treatment on my health fund?
Yes, if your extras cover includes chiropractic. We accept private health insurance.
Related conditions and services
Sources
- Bussières AE, et al. The treatment of neck pain-associated disorders and whiplash-associated disorders: a clinical practice guideline. Journal of Manipulative and Physiological Therapeutics. 2016;39(8):523-564.
- Healthdirect Australia. Neck pain.
This page is general information, not a diagnosis. Book an assessment for advice about your own situation.
