Injuries like whiplash from car accidents, sports-related incidents, or falls can stretch and damage the muscles, ligaments, and other soft tissues in the neck, leading to pain and limited motion. ​ Poor posture, whether from weak musculature or repetitive strain, can cause muscular fatigue and joint compression, resulting in discomfort. ​ 

Emotional stress can exacerbate neck pain by causing muscle tension, while the natural degeneration of spinal discs and joints with age can lead to stiffness and nerve impingement. ​ Effective treatment and prevention strategies include maintaining proper posture, controlling swelling and pain, encouraging pain-free movement, relaxation and stretching, strengthening exercises, and adopting preventive measures to avoid re-injury.

What Causes Neck Pain? 

As mentioned above, there are many causes behind neck pain. These include the following: 

• Poor Posture – When you practice good posture and you either sit or you stand in a way that causes the head, the shoulders, the back, and the hips in a balanced manner, stress is placed on the joints and neck pain may develop. 
• Muscle Strains – If you have a muscle strain – which is a small tear that develop within the muscle tissue – you may experience neck pain. 
• Infection – If an infection invades the area of the cervical spine, it could lead to the onset of neck pain. 
• Arthritis – This condition leads to pain and inflammation within the joints, and this includes the neck. As inflammation affects the areas in and around the neck, neck pain may develop. 
• Nerve Compression – Irritation and/or the pinching of the roots of the nerves within the spinal column may cause neck pain varying in severity from mild to severe. 
• Herniated Disc – If a disk in the neck area pushes down upon a nerve or herniates, it could result in the onset of neck pain. 
• Spinal Stenosis – the abnormal narrowing of the spinal canal and/or the neural foramen may place pressure on the nerve roots and spinal cord. When this happens, it could cause neck pain. 
• Spondylarthrosis – When the vertebral columns experiences degeneration, neck pain may occur. 

In addition to the above-listed issues, the following may also result in the development of neck pain:

• Fibromyalgia
• Osteoarthritis
• Whiplash
• Neoplasm
• Muscle Pain
• Neck Sprains
• Exercises
• Stretches
• Sleeping in Inappropriate Positions
• Injuries
• Stress
• Anxiety
• Meningitis
• Myofascial Pain Syndrome
• Degenerative Diseases
• Vertebrae Abnormalities
• Birth Defects
• Tumors
• Cancer

What are the Recommended Treatments for Neck Pain?

Recommended treatments for neck pain include:

Immediate Actions:​

• Stop all strenuous activities if pain develops suddenly or is related to direct trauma.
• Apply ice wrapped in a towel to the injury for 20 minutes every 2-3 hours for the first 48 to 72 hours to reduce swelling and pain.​
• After 72 hours, apply warm, moist heat through a shower or soaked towels for 20 minutes every 3-4 hours.

Medications:

• Take Tylenol®, Aleve®, or Ibuprofen as directed on the package and with food.

General Advice:

• Avoid activities that significantly increase neck pain.​
• Return to normal daily activities as tolerable, avoiding anything that significantly increases neck pain.​
• Rest and gentle stretching to help muscles relax.​
• Exercise with caution during recovery to prevent re-injury.

When to See a Healthcare Provider:

• ​If neck pain or headache is caused by direct trauma to the head or if the headache is severe.
• If there is weakness or sensation loss in the arms that doesn’t resolve.​
• If pain prevents normal activities for longer than a few days.

​How Can a Physical Therapist Help with Neck Pain? 

If you suffer from neck pain, it is recommended that you seek the assistance of a physical therapist. These professionals are capable of helping with neck pain in that they utilize a variety of manual therapy and exercises to target the strength, range of motion, education on maintaining the proper posture, and stretches to aid in alleviating tension in the muscles. In essence, these professionals help in reducing pain in the neck and improving function in this area of the body. 

Simple Strategies for Everyday Life to Reduce Neck Pain 

1. Use Ice (Not Heat) To Stop Pain: Apply an ice pack for 10 minutes every hour when feeling achy or painful.​
2. Sleep With One Soft Pillow: Reduces stretching and tension in the neck, helping to alleviate headaches and shoulder tension.​
3. Avoid Reading for More Than 20 Minutes in Bed: Prevents increased muscle tension and potential headaches.​
4. Choose Sensible Footwear: Wear well-fitted, cushioned shoes to reduce pressure and stress on the spine.​
5. Avoid Carrying Your Backpack or Bag on One Arm: Distribute weight evenly to prevent neck and shoulder tension.​
6. Ensure Laptop Screen Is Set at The Correct Height: Prevents looking downwards and reduces pressure on the spine.​
7. Get Moving with Physical Therapy: Visit a physiotherapist to soothe tight muscles, loosen stiff joints, and strengthen your body.

Bonus Tips:

• Daily Lower Back Exercise Rituals: Strengthen lower back muscles to support neck and shoulder posture.​
• Avoid High Heels: Reduces pressure on the spine and shoulders.​
• Do Regular Pilates: Improves muscle tone and control, reducing tension and pain.​
• Stretch Yourself at The Beginning and End of Every Day: Incorporate Yoga to increase flexibility and reduce muscle tightness.​
• Stay Hydrated: Drink water regularly to prevent muscle aches and fatigue.​
• Avoid Sleeping on Your Stomach: Prevents twisting and improper positioning of the neck and shoulders.

What is a Physical Therapist? 

A physical therapist is a licensed practitioner that examines, makes a diagnosis, and directly treats a movement-based dysfunction of the body. These professionals specialize in assisting people with injuries, diseases, illnesses. PTs help in preventing loss of motion, strength, and range of motion. In addition, these specialists place an emphasis on promoting wellness. The physical therapist uses an assortment of therapeutic-based exercises, various modalities, different types of assistive devices, educate patients, and evidence-based types of research to assist their patients. 

What Qualifications are Required to Become a Physical Therapist? 

To become a physical therapist, the following qualifications are required:

1. High school diploma or GED.​
2. Bachelor’s degree.​
3. Completion of a three-year Doctor of Physical Therapy (DPT) degree program.​
4. Passing the DPT licensure exam.

Some DPT programs offer freshman entry, allowing students to enter directly from high school.

What are the Main Functions of a Physical Therapist? 

The main functions of a physical therapist include:

1. Patient Care Experience: Assimilating knowledge, acquiring skills, and developing judgment through patient care to make independent and appropriate decisions in practice.​
2. Collaboration: Working with other health care professionals, the patient, and the patient’s family.​
3. Assessment and Management of Movement Disorders: Assisting patients in moving safely and performing motor function tests and treatments.​
4. Communication: Effectively communicating with patients, families, physicians, and other health care team members, including recognizing non-verbal communication and making timely, accurate patient assessments.​
5. Ethical Practice: Understanding and practicing ethical physical therapy, demonstrating compassion, empathy, altruism, integrity, responsibility, and tolerance.​
6. Adaptability: Functioning effectively under stress and adapting to rapidly changing environments.

These functions ensure that physical therapists are competent and caring professionals capable of benefiting their patients.

What Will a PT Do for Neck Pain? 

If you see a physical therapist to get help with neck pain, you will find that the professional works to improve the strength of the neck. They will encourage you to engage in exercises that work out the neck and all of the muscles in and around the neck. Not only does this help in strengthening the neck, but it also aids in increasing the overall flexibility of the neck. In most instances, it will take a physical therapist anywhere from 6 to 12 weeks to resolve your issues with pain in the neck. This is a small-time frame given the severity of the pain that you may experience. It does not matter if you have an infection, an underlying medical condition, or an injury. In as little as 6 weeks, a physical therapist can help you with your neck. 

Contact Us 

If you have neck pain, we here at Back to Motion are standing by to assist you. We offer a wide range of services and treatments. Examples include vestibular therapy, neck pain specific services, and more. We currently have two locations in the State of Colorado – one in Denver, and one in Wheat Ridge. If you suffer from vertigo with the neck pain, we can assist in helping you with that, too! Our number one goal is to get you back to normal. It is our goal to help you get back to your life and suffer less from pain. You may contact us today to learn more about our services, what we treat, and even to set up an appointment with one of our trained physical therapists. Simply contact us today at: https://backtomotion.net/

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What is the Most Common Cause for Neck Pain?

According to medical professionals, the most common cause of neck pain is a strain of the muscles. Strains occur when a muscle is stretched beyond its limits and a tear occurs. In most instances, neck muscle strains occur because of poor posture or because the neck lacks the proper amount of support. In most instances, an injury involving the neck muscle will start to improve within a few days. In most serious cases, it could take a few weeks.

What Causes Neck Pain Without Injury?

If you have neck pain and have not sustained an injury, it could be a result of the muscle tissue experiencing a small tear or a minor sprain. In addition to this, prolonged straining of the neck, sleeping in a less-than-favorable position, wearing heavy jewelry pieces, and even stress may all be contributing causes of neck pain without injury.

What is the Fastest Way to Relieve Neck Pain?

According to professionals, the fastest way to relieve neck pain is to apply either ice or heat directly to the area where pain is being experienced. You should also avoid activities that cause the neck to jerk or move quickly. If an activity proves to put undue stress on the neck, it should be avoided – especially if it causes pain. You may also perform neck stretches. You may gently do shoulder rotation exercises or simply move the neck from side to side to alleviate the pain that you are experiencing.

When Should I Worry about Neck Pain?

Generally speaking, you should worry about neck pain if you have shooting pain from the shoulder down the arm, if you lose strength in the arms and/or hands, and if the neck pain is accompanied by any type or degree of numbness in the arms and/or hands. In any of these instances, you should seek immediate medical care for your condition.

How Do I Loosen Up My Neck Muscles?

If you have tension in your neck muscles, there are several productive exercises that you may engage in that will aid in loosening up those muscles. Examples of these include forward and backward tilts with the head and chin, side head tilts, rolling the shoulders, head rotations, and gentle side-to-side stretches. You may also engage in a therapy session with a trained physical therapist. These professionals will be able to identify the area and/or cause of the neck tension and provide techniques that may be used to loosen those particular muscles.

What is the Best Therapy for Neck Pain?

There are many treatments available to those suffering from neck pain; however, the best therapy for neck pain is physical therapy. This type of therapy involves the direct application of treatments for the reduction of stiffness and pain in the neck and surrounding areas. The therapist that you work with will create a customized program of exercises that are considered to be optimal for stretching and strengthening the neck. Additionally, exercises and activities are designed to improve the posture of the neck and provide a boost to its overall functionality to ensure daily movements may be performed easily and without pain.

Can Physical Therapy Help Neck Pain?

According to research, physical therapy not only helps with neck pain, it is also considered to be the most effective treatment. Neck Pain Therapy is better than surgery, utilizing pain medications, and chiropractic care. In fact, physical therapy is so productive that it helps individuals completely avoid having to get on prescription medications and/or have surgery.

What’s Better for Neck Pain – Ice or Heat?

According to medical professionals, ice should be initially used on neck pain caused by an injury. This should be used for as long as 48 hours. Ice is highly effective at eliminating inflammation and swelling. Immediately after, heat should be applied to the neck. This helps to loosen up the muscles of the neck and alleviate any stiffness that has developed.

What Helps Throbbing Neck Pain?

If you have throbbing neck pain, there are many ways to relieve it. Over-the-counter medications, ice and heat, warm showers or a heating pad, massage, using a soft neck collar, and physical therapy will all help with the throbbing pain. You may benefit from the reduction of physical activities. Performing various stretches and exercises are also effective for reducing throbbing pain in the neck. These are highly effective at strengthening the neck, improving the flexibility of the neck, and improving the posture of the body – all of which will help reduce throbbing sensations in the neck.

When Should I Call the Doctor for Throbbing Neck Pain?

If you have throbbing neck pain, the following outlines the circumstances when a doctor should be called:

1. The symptoms fail to go away after experiencing them for a week or longer.
2. There are weird sensations in your arm and/or hand. Examples include tingling, weakness, and numbness.
3. You are experiencing the throbbing pain as a result of a fall, a direct blow, or another type of injury.
4. If you lie down and the pain gets worse or you are waking up throughout the night because of the throbbing pain, it is time to call a doctor for assistance.
5. You have such a high level of pain that you simply cannot get comfortable – no matter what you do.
6. You find that you no longer have control over your bladder or your bowels.
7. You find that you are having a difficult time balancing and/or walking.

What Medications Cause a Stiff Neck?

There are many types of medications that are capable of causing a stiff neck. These include over-the-counter medications such as ibuprofen. Prescription medications like Tylenol that contains oxycodone. Medications that are designed to relax the muscles. Cortisone injections may cause stiffness in the neck. There are some types of anticonvulsants – like Gabapentin/Neurontin – that may cause a stiff neck. If you start any type of new medication treatment and suddenly develop a stiff neck, you should assume that the new treatment is causing the issue and you should consult with a doctor immediately.

Are There Certain Infections That Cause Neck Pain?

Yes, there are infections that have the potential to cause a stiff neck. The most serious of these being meningitis. If you have a stiff neck and the following symptoms, you should seek medical attention immediately as there may be a more serious issue occurring in your body:

• Headache
• Nausea
• Vomiting
• Mental State Changes
• Issues with Coordination and Balance
• Weight Loss
• Fatigue
• Lethargy
• Fever

What is the Most Dangerous Infection That Causes a Stiff Neck?

Meningitis is the most serious and dangerous of all infections that cause a stiff neck. This infection causes the protective membranes associated with the brain and the spinal cord to experience a serious degree of inflammation. The main symptoms associated with this condition include headache, fever, and the inability to flex the neck in a forward position. Early treatments are successful. Delayed treatments could result in complications such as brain damage, the loss of hearing, and death.

How Should I Sleep if I Have Neck Pain?

If you have neck pain, it is best to sleep on your side or directly on your back. This will help reduce the amount of strain on your spine and neck region. In addition to this, you should consider sleeping without a pillow. This will help in aligning the spine and reducing the arch that develops in the spine when sleeping with a pillow.

Are There Good Pillows for Neck Pain?

Yes, there are several pillows on the market that may help alleviate neck pain. There are those designed for pressure relief, side sleepers, memory foam, cooling, and more. By doing a little research, you are sure to discover the best pillow for your needs. Ideal options include Tempurpedic Tempur for the neck, GhostPillow, Amerisleep, Eli &* Elm, and SleepEasy.

Why Does the Neck Hurt After Sleeping?

In most instances, the neck hurts after sleeping because of the fact that you slept inappropriately. It may also be a result of the pillow that you are using or an underlying sleep issue or health complication in which you are suffering. If you feel as if you are suffering from an underlying health condition, you should immediately consult with your doctor to determine the issue. Otherwise, you may work with a physical therapist in order to alleviate the pain that you are experiencing.

What Type of Physical Therapist Should I Choose for Neck Pain?

Any type of physical therapist is capable of helping with neck pain. It is best to choose one that offers a multitude of services and classes as these offer the most comprehensive exercise programs available. You should also choose one that offers treatments for various aspects of the body. In some instances – for example – if you have neck pain, you may also need physical therapy for your back, your arms, or even your legs.

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Recovery may take an extensive amount of time – up to months – but it is possible. In some instances, the sufferer may continue to experience adverse effects for longer.

In approximately 10% of all whiplash patients, the pain and discomfort may lead to complications that interfere with their daily lives. In this guide, we will provide an overview of whiplash and how it may be treated. Additionally, we will include a section with exercises you may perform on your own that will aid in recovery.

What is Whiplash?

Whiplash is a unique collection of various symptoms that occur immediately after damage has occurred within the neck. The joints that are located in between the vertebrae, the cervical muscle set, the discs, the various ligaments, and even the roots of the nerves in the area may experience damage when whiplash occurs. The abrupt forward and/or backward-type motion or jerk of the head is what causes whiplash to develop. The whiplash injury may result from a car accident, a fall, experiencing a blow to the head, excessive jerking from rides at amusement parks, and similar situations.

The Most Common Symptoms of Whiplash

While many may experience the symptoms of whiplash immediately, it is not at all uncommon for individuals to experience whiplash symptoms delayed for up to 24 hours or longer after the trauma occurs. Whiplash symptoms may vary from one person to another. The following outlines the most common symptoms of whiplash:

• There may be pain in the neck region and/or stiffness.
• It is common for pain to occur in the shoulder area or in the region between the shoulder blades.
• A headache may occur when a whiplash injury occurs.
• Low back pain may accompany a whiplash injury.
• Pain and/or numbness may occur within the arm or the hand. In some instances, this may affect both the arm and the hand.
• Many individuals may suffer from bouts of dizziness.
• A whiplash injury may result in cognitive issues, such as problems with concentration and issues with the memory.
• Mood complications – such as irritability and mood swings – may occur with those that have a whiplash injury.
• Extreme fatigue and sleep disturbances are common among those that have whiplash.
• Many may experience ringing in the ears.

Contact a Doctor Immediately If You Experience These Symptoms of Whiplash

In most instances, whiplash may be treated at home using a variety of remedies and therapies. Most symptoms of whiplash are common and should not cause any alarm. If any of the following symptoms develop, you should contact a doctor immediately as a more serious issue may be occurring:

• While pain and stiffness in the neck region is common, there could be an issue that has developed if the pain goes away and then it suddenly returns for an unknown reason.
• If the pain is so severe that you cannot stand it after being diagnosed with whiplash, it is advised that you seek medical care immediately.
• If pain, tingling sensations, or numbness starts to occur within the shoulders, the arms, or the legs, it could indicate a complication.
• If you notice that the arms or the legs become weak, there could be a more serious issue occurring.
• Problems with either the bladder or the bowels are not common symptoms of whiplash; however, if these develop after your whiplash injury, you need to seek medical attention right away.

The Diagnosis of a Whiplash Injury

Diagnosing a whiplash injury may prove to be exceptionally challenging. This is due to the fact that injuries to the soft tissues of the body are not commonly seen on traditional X-ray systems. The good news is, there are other types of diagnostic tests that may be used to observe injuries in these areas.

The two most commonly used are CAT Scans and MRIs. You will be asked about the possible whiplash injury you experienced, the symptoms that you are experiencing, and will receive a physical examination.

If the doctor deems it necessary, either an X-ray, CAT Scan, or MRI may be ordered. In some instances, a medical professional may elect to use a combination of these diagnostic tools. Additionally, a PET Scan or a Diffuse Tensor Imaging (DTI) test may be ordered to confirm the diagnosis of a whiplash injury.

Standard Medical Treatment for a Whiplash Injury

To date, there is no one single treatment for relief; however, most doctors will encourage the use of over-the-counter medications for the relief of pain and inflammation. In some instances, prescription medications may be prescribed.

The most commonly prescribed are those designed for pain relief, inflammation, relaxation of the muscles, and nerve pain.

Certain types of exercises, massage therapy, the utilization of heat and ice, injections, and ultrasound may also be used to treat the symptoms of whiplash. In recent years, physical therapy has been proven to be highly effective for those with whiplash. Alternative treatments include chiropractic care, electronic nerve stimulation, and acupuncture.

Whiplash is More Than Just a Pain

According to research, whiplash-based disorders result in an extremely high financial burden on society and those that suffer from them. The costs associated with treatment, the absences from work, medical care, and even litigation result in expenses of billions of dollars each and every single year.

It has been found that 4 out of every 1,000 people will experience a whiplash injury each year. Additionally, the symptoms of whiplash will likely become chronic for those that experience the condition.

Despite the exceptionally high costs, the high rate of incident, and the possibility of the issue transforming into a chronic disability, a solid treatment method has yet to be discovered; however, the use of physical therapy is quickly gaining in popularity as a treatment method because of its high success rate in helping whiplash patients successfully recover.

Whiplash Physical Therapy

If you experience a whiplash injury, you may initiate the recovery process by participating in physical therapy. At the beginning of your injury, you will immediately discover that you experience a decrease in your overall range of motion, an immense amount of pain, and swelling within the tissues and the joints. These symptoms stem from the inflammatory process that occurs when an injury happens.

Physical therapy utilizes a variety of modalities to treat whiplash symptoms.

These include the use of ultrasound technology, massage, electrical stimulation, and ice. As you advance in the healing process, gentle exercises are introduced to that help in increasing range of motion and promoting the healing process.

As the healing process continues to advance, you will find that the muscles become stiff. At this point, a physical therapist may start to introduce stretching exercises, manual forms of therapy, and those that aid in increasing the strength of the body.

These physical therapy treatments will likely last for a period of about two weeks. By this time, the therapist will work closely with you to get you as close as possible to your baseline, or your normal functioning level.

The stretching exercises will be intensified, the manual therapy will place a focus on flexibility and range of motion, and the strengthening exercises will also be intensified.

The length of time that you work with a physical therapist will vary. If you had a muscular injury as a result of the whiplash, your total recovery time will be anywhere from as little as four weeks to as long as six weeks. If you had an injury with your soft tissues, the recovery time will last anywhere from eight weeks to as long as twelve weeks.

Now, not every person is alike.

You may be one that has a shorter recovery time. Depending on your general health and any underlying medical conditions that you have, your recovery time could be longer. While it is true that you may have to indulge in physical therapy for several weeks or months, it is important to understand that you will reap the rewards of physical therapy immediately upon starting.

The Best Exercises for a Whiplash Injury

While indulging in physical therapy for your whiplash injury, you will be introduced to a variety of exercises that will help you in the recovery process. The following outlines these exercises with the steps involved in performing them:

Chin Tucks

This exercise is highly beneficial in stretching those muscles that are located within the cervical spine. You may perform this exercise lying down or in a seated position. For the purpose and intent of this article, we will focus on performing in a seated position:

1. First, sit in a chair practicing good posture.
2. Look forward and move the head back, ensuring that the chin is tucked down.
3. Hold the tuck for approximately 5 seconds and release, moving the head back forward.
4. Repeat 5 to 10 times, depending on your comfort level.

Side to Side Rotation of the Head

This exercise aids in increasing the overall mobility in and around the neck. It also helps eliminate any tightness that may be occurring in this region. To perform, sit in a seat and do the following:

1. Practice appropriate posture
2. Rotate the head towards the right and hold for 20 seconds.
3. Move the head back forward.
4. Then, gently rotate the head towards the left and hold for 20 seconds.
5. Hold for 20 seconds.
6. Continue this exercise for up to 5 times in each direction.

Isometrics

This activity is designed to strengthen up the muscles of the upper back and the neck. To perform, do the following steps:

1. Place the palm of your hand directly on your forehead.
2. Push the head towards the palm, being careful to ensure that you do not bend the neck.
3. Hold the position for anywhere from 3 seconds to 5 seconds.
4. You may perform this exercise up to 10 times each day.

Scapular Stabilization

This exercise is designed to alleviate pain within the neck and the upper back region. To perform this activity, do the following:

1. Stand with your head facing straight, your shoulders in a relaxed position, and your arms by your side.
2. Gently, move the shoulders towards each other. Your chest should move forward when doing this.
3. Hold the position for 10 seconds.
4. Release the position in a gentle manner and repeat.
5. You may do up to 5 of these at a time for a period of twice each day. As you get stronger and the activity gets easier to do, you may perform more each day.

Levator Scapular Stretching

This exercise helps to stretch the levator scapulae area in the upper back region. To complete, follow these steps:

1. Sit while practicing appropriate posture with the shoulders down.
2. Use one hand to hold the seat.
3. Turn the chin towards the shoulder. You will feel a slight stretching on the opposite area of the neck.
4. Hold the position for about 20 seconds, then perform the exact exercise on the opposite side.
5. You may do this exercise up to 2 times daily until it becomes easier and then you may perform more, as you like.

Let Us Help

We here at Back to Motion Physical Therapy know and understand the challenges associated with a whiplash injury. We can assist you with a physical therapy regimen that will help you quickly and easily recover from your injury. Not only do we offer a wide range of stretches, exercises, and other physical therapy tools to assist you, you may also choose to indulge in our antigravity treadmill, dry needling, and other types of rehabilitation services. For more information, contact us today by calling: 303-832-5577

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