Neck pain - please tell me what actually worked for you

Bit odd but one of the things that works well for instant relief is to put a tennis ball between your back and the wall, and then use the wall to press it around the muscle to work out any knots. I have a dog toy that’s a hard ish ball on a rope, I’ve hung it from the headrest in my car seat and when I’m sat in traffic I use it to massage my back. It feels great.

Ibuprofen gel, massage and proper pillow.

Your workplace are responsible for ensuring you have a desk set up that doesn’t cause you this pain. Once you have a comfortable set up again the neck pain will gradually disappear.

The school pays me towards my special screen reader glasses and bought my laptop stand both of which I use at home.

However, I really don't think the MOUNDS and MOUNDS of marking I do can be done standing up! Or my 4 hour remote parents' evening.

Osteos are very used to seeing teachers :(

Those mentioning desk set up and employer’s responsibility etc...
I don’t think teachers’ employers have any responsibility towards home set up? As the work we do at home is out of working hours.

that said as someone mentioned -neck pain is expensive and it’s probably worth investing in decent set up ourselves.

Massage, heat bag, neck exercises, tensing and releasing shoulders regularly, ibuprofen, keeping going to the gym/yoga/swimming, getting lumbar support cushions at home and at work. Standing in a hot shower and just letting it run on the back of my neck was so soothing also.

I tried lots of things and all contributed but the biggest one was moving. I know it sounds simple, but what was aggravating my neck was sitting still in the same position for extended periods. Even the physio said that moving is more important than good posture.

I also found the exercises that stretched my ham strings too e.g. yoga moves like downward dog and forward bend, helped loosen up my whole back and therefore my neck too.

I also did nhs physio (self referred). That was helpful. I think some of the exercises were pretty generic and not necessarily best for my neck, but it helped me learn about what works for me. She also told me that I would probably have the issue forever and to get used to certain things that I wouldn’t be able to do. But don’t be disheartened, it’s been nearly a year now and it’s way better and not as life changing as it felt at peak pain!

I got a fancy chair from work, and shorter key board (one without the number pad) so I wasn’t stretching for the mouse.

I also tried a few pillows: Original Curve was really good at first but was too thick for me (I used it for a few weeks; make me an offer if you’re interested and I can post it). A Panda pillow: also very comfy but too thick - I have really narrow shoulders. But I found a different one that comes in different thickness…. It was £80 but it’s great! I can’t remember the brand, but if you’re interested tag me and I’ll check.

Lastly, try not to feel sad. It really got me down when it was at its worst. It felt really limiting. I had to take time off work, couldn’t play properly with the kids. Naproxen helped. But I felt really down (especially because the physio basically said “get used to it”). I’m mid 40s too so it just made me feel really old. But… BUT…. It did get better!!! I do get twinges now and again but I always know why, eg lifting a really heavy thing, but usually it’s not moving if I’ve had a particularly busy time at work.

Good luck and chin up, and chin down, and up again!!

Stretches and tens pen

Massage obvs but long term Yoga is best help
it will keep all that area mobile

I use a big elastic band to do stretches advised from the physio.
Plus qigong exercises for neck and back.
I don't get nearly so many aches and pains now.
Please get further advise from your doctor or physio

My DH and I tried the same chiropractor for entirely different reasons. We got exactly the same treatment. It didn’t help either of us and it made my neck worse.

Of course chiropractors aren’t medical doctors.

https://www.gcc-uk.org/gcc-news/blogs/entry/what-to-know-about-using-the-title-doctor-of-chiropractic

"The GCC position on the use of the title Doctor by chiropractors.

If you use the courtesy title "Doctor" or "Dr" you must make clear within all public domain text that you are not a registered medical practitioner, but a "Doctor of Chiropractic".

This is because it is illegal to use the title “Dr” to suggest you are medically qualified (Medical Act 1983), so patients must be clear that chiropractic is a healthcare qualification, not a medical one."

Wow doubling down when you're wrong! Moron.

Physio initially and doing everything they suggested... including not lifting more than 3kg in any situaton for a while. Lots of anti inflammatory drugs for a what felt like weeks...

A supportive chair to work and a new pillow also helped. But the nerve block injection was a game changer -- doesn't work for everyone but helped me immensely.

Now regular strength training with a PT who understands my injury. Hopefully this will prevent further injuries and just generally improve my mobility and flexibility.

I'm now lifting 30kg and getting stronger....

(PS I'm not in UK so not sure how much of this is available o NHS)

Very few, if any, chiropractors are medical doctors. No competent medical person would advocate for chiropractic.

Doctor of Chiropractic is not a medical degree. It's obfuscation of their real training unfortunately.

I have done my research and it's absolute bunkum.

If it carries on GP can give you a steroid injection which should help. Also a couple of go’s with a really good Acupuncturist helped me. But if you go down that route make sure it’s later in the day so you can then go home and rest not straight back to work otherwise you are not giving it a chance to work.

Why are you working at an unsuitable table rather than your usual desk? Don’t know the context to this but it seems to me that you need to return to your original work conditions.

The chiropractors in the UK that I see are all qualified medical doctors before they specialise in chiropractic. Maybe do some research before opening your mouth next time.

A well qualified, experienced osteopath to me back to where I should be. Then strength building exercises for upper back and core. I basically go back when there's a fair up which is around every 6-8 months.

Shit like this is why chiropractors as so bloody dangerous.

You've taken medical advice from someone not qualified to give it - you might as well take the same advice from a lass who does cheap nail extensions in her living room.

No competent medical person would tell you to stop taking pain relief for pain.

I had cervical radiculopathy, things that helped was to do my physio exercises daily, try to be conscious of my posture not just at my desk but when I walked about. Head up shoulders back. Making sure I had correct height desk and decent office chair with adjustable back support, monitor at correct height. DO NOT work excessively at an inappropriate table and chair. The pain went down my arm so I wore a compression sleave on my right arm for a while. No heavy lifting. Go for walks if you can.

Someone mentioned a neck brace but please don't wear one excessively as it will weaken your neck muscles.

I also have started taking a powdered collagen supplement (might be woo but its got good protein content) that I mix with Greek yoghurt and honey every morning (i tried mixing it in beverages but I couldn't hack it). Also make sure you take vitamin D.

Please take your physios advice though, they may not have doctorates but neither do most of the posters on the mumsnet comment section. (Having said that, bad physios do exist and if you think yours is shit request someone else) good luck OP. Xx

Self employed like the majority of hygienists. You’re entitled to nothing.

@Sticksof that’s absolutely shit. Your work sounds pretty useless, this can’t be unusual in dental circles. I hope they have at least paid for an occupational health doctor’s review for you, even if it led nowhere :(