What to do if your neck hurts? Whether it’s a dull ache or a sharp twinge, it makes everything—from turning your head to looking at your phone—uncomfortable.
You might have woken up with a stiff neck or felt tension build after hours at a desk. Poor posture, stress, or even sleeping in the wrong position can cause discomfort.
Ignoring it won’t help, but you don’t want to jump straight to painkillers or drastic treatments either. The good news is there are simple steps you can take to ease the pain and prevent it from coming back.
What to Do If Your Neck Hurts: 15 Possible Solutions from a PT
Manual Therapy to Relieve Neck Pain
A physical therapist may use gentle neck massage and soft tissue mobilization to reduce muscle tension and improve range of motion. These hands-on techniques help loosen tight neck muscles, increase proper blood flow, and relieve neck stiffness quickly.
Techniques like instrument-assisted soft tissue mobilization (IASTM) or dry needling (where legal) can also help release tightened muscles and break up scar tissue that may contribute to chronic pain.
Postural Training to Reduce Neck Strain
Many cases of neck pain stem from poor posture, especially if you spend hours at a desk. A physical therapist will assess your posture and teach you how to practice good posture to keep your spine upright and reduce strain on your neck muscles.
Your PT may suggest:
- Adjusting your computer screen to eye level.
- Keeping your feet firmly planted while sitting.
- Avoiding a neck forward posture when using your phone.
Targeted Strengthening Exercises
A PT will create a customized strengthening exercise program to stabilize your upper back and shoulder blades, preventing further muscle strain. Strengthening weak muscles reduces the risk of a repetitive stress injury and improves spinal alignment.
Some exercises your PT may prescribe include:
- Shoulder blade squeezes – Strengthens the muscles that keep your shoulders and neck aligned.
- Head presses – Strengthens deep neck muscles by resisting gentle pressure.
- Shoulder rolls – Releases tension in your shoulder blades and upper back.
Mobility and Stretching Exercises for Stiff Muscles
Neck pain exercises focus on improving flexibility and mobility to reduce stiff muscles and increase range of motion. A PT will guide you through safe, effective stretches tailored to your condition.
Common mobility exercises include:
- Side-to-side tilts – Helps stretch and relax the neck muscles.
- Head tilts – Reduces neck stiffness by gently increasing mobility.
- Thoracic spine mobility exercises – Improves upper back movement to prevent excessive strain on the neck.
Instrument-Assisted Techniques for Chronic Neck Pain
For persistent chronic neck pain, a physical therapist may use tools like spinal manipulation, cupping therapy, or IASTM to release tight neck muscles and improve circulation.
These methods can help relieve pain, reduce inflammation, and improve tissue healing. If bone spurs or nerve roots are involved, additional interventions may be needed to decrease discomfort.
You don’t have to push through the pain. Let’s get you moving freely again. Call R3 Physio at 817-221-8248 to talk with a PT or schedule your appointment today.
Neuromuscular Re-Education for Pinched Nerves
If a pinched nerve or compressed nerve is causing severe pain, an osteopathic PT can use nerve gliding exercises to improve mobility without further irritation.
Your PT may also use manual therapy to free up restricted nerve pathways and restore normal movement in the spinal cord and surrounding soft tissues.
Hot and Cold Therapy to Reduce Inflammation
A PT may incorporate hot and cold therapy to decrease neck stiffness quickly and reduce inflammation.
Your PT may suggest:
- Cold therapy with an ice pack to minimize swelling and irritation.
- Gentle heat from a heating pad or warm shower to promote proper blood flow and relax muscles.
Functional Movement Training to Prevent Future Pain
To help prevent neck pain, a PT will assess how you move during daily activities and make recommendations to reduce physical strain.
This could include:
- Ergonomic adjustments for work or home.
- Healthy weight management and exercising regularly to keep muscles strong.
- Strategies to limit repetitive stress injury from poor movement habits.
When to Seek Professional Care
If self-care isn’t enough, a physical therapist can provide an in-depth physical exam to determine the root cause of your pain.
If your neck pain includes chronic pain, severe pain, or issues like trouble walking, a PT may recommend working with a health care provider for additional treatments such as nonsteroidal anti-inflammatory medications, muscle relaxers, or imaging tests to rule out deeper concerns.
Release Tension in Your Neck Muscles With R3 Physio
At R3 Physio, we understand how frustrating neck pain and headaches can be. You don’t have to live with that discomfort—there’s a way to break free from it.
Why Does Your Neck Hurt?
Your neck pain could come from stiff joints, tight muscles, or irritated nerves. Poor posture, injuries, or stress can all contribute.
Other common causes include:
- Limited mobility in your neck joints
- Chronic muscle tension from daily habits
- Nerve irritation that leads to headaches or radiating pain
- Compensations your body makes over time
When these issues build up, they keep your body in a cycle of pain. That’s where we come in.
Targeted Therapy for Long-Term Relief
We don’t believe in quick fixes. You need an approach that gets to the root of the problem. Our therapy focuses on:
- Restoring mobility in your joints for smooth movement
- Reducing muscle tightness to release stored tension
- Improving nerve function so pain doesn’t linger
- Teaching you how to move better in daily life
With hands-on techniques, guided exercises, and a customized plan, you can get long-term relief.
What to Expect at R3 Physio
From your first visit, we assess how your neck, shoulders, and spine work together. Pain isn’t always from where you feel it—it can come from imbalances elsewhere.
We guide you through:
- A full-body movement evaluation
- Hands-on manual therapy for immediate relief
- Exercises to strengthen weak areas
- Strategies to prevent pain from returning
You’ll learn how to support your body and avoid future flare-ups.
Start Feeling Better Today
You don’t have to push through the pain. Let’s get you moving freely again. Call R3 Physio at 817-221-8248 to talk with a PT or schedule your appointment today.
