Neck pain - please tell me what actually worked for you

[onmylastnerveseriously]

I’ve had neck/shoulder pain for three weeks now, caused by hunching over a laptop at too low table rather than my usual desk. I’ve been on paracetamol, codine and ibuprofen. Gave in and called GP who prescribed naproxen.

I’ve seen physio who thinks just a lot of tension. Massage/neck stretchers seem to irritate it.

Im in constant pain. Please tell me what worked for you. I’m a desk worker. I need to work. Mid forties

Have you tried heated wheat bag or similar?

@thesandwichalmost constantly 😭

My brother had 18 months sick leave because of neck pain. The consultant recommended that he used a memory foam pillow. That worked, and had also worked for me. My brother bought one of those odd shaped pillows, I bought the standard shaped pillow from Dunelm. Took a couple of nights to get used to it, and now I take it with me if I go away anywhere.

An osteopath did wonders for my neck pain

@Incandescentangel Jesus that’s awful. But the pillow worked? How did it take the medical profession 18 months to come up with that?

I get the same when I'm marking a lot (teacher).

Helpful:

Targeted physio to stretch my neck and shoulders safely. I do this several times a day.

Proper work set up, including chair, desk and laptop.

One pillow under my head only in bed and one between my knees.

Alternating ice and heat at the first sign of discomfort.

Exercise.

@Fairylightsarego - do they actually do anything over and above a physio? I worry as they aren’t medically qualified

@ShowOfHands any particular exercise pls?

I have a neck brace, foam thing, the sort of thing you have for whiplash. I've had neck issues since about 13 so over 40 years....it takes the weight of your head and gives the muscles a rest. I only wear it for about 30 minutes to an hour when giving the anti inflammatories chance to work

Lurking as my pain goes from neck down to right hand side lower back aswell

Ive tried soaking in a bath of Epsom salts ( along with pain meds)
It does seem to alleviate it a little

As a long term strategy ive found upping vitamin D and B vitamins also helps. Something I discovered during Covid when I went a little wild taking vitamin D and found my back pain completely disappeared.
( I’ve been lax in that recently so perhaps why it’s come back 🤷‍♀️)

In terms of the memory foam pillows is a memory foam mattress worth trying ??

physio did massage a few times and acupuncture. I did exercises at home.

@NotAnotherScarf interesting, does that help with ongoing pain?

My excellent local sports massage therapist always sorts out my neck and back issues when it is muscular. But they know me and my muscles very well!

Do you get migraine? It turns out my years of neck pain was the main symptom of my chronic migraine and NOT the cause of it.

Botox into the neck and shoulder muscles was life changing. It was part of the full migraine prevention protocol and you can pay a nurse privately these days although I was under neurology for mine. 42 injections across the face, head, scalp, neck, shoulders.

Obv, sort out your sitting position - stop doing what's been causing the problems, so look to adjust your seat and screens properly etc. Do a full DSE assessment. Take the regular breaks and stretch a bit each time.

Pilates makes a massive difference to my posture and neck / back pain.

Heat or cold applied - electric blanket or iced packs as needed.

I have bought every pillow you can think of and changed mattress twice, none of them actually last as a fix because the problem was my sitting position. I sorted that plus pilates and botox and once we got a good treatment for my chronic migraine, I've barely had a day of the neck pain since.

Suitable working desk and chair, nhs exercises, ice packs and hot , Valium for 5 days at bed time of I’m really bad , stay active ( walk / swim ) , anti inflammatory meds, physio massage .

Do you have any other symptoms OP such as pins and needls in your arms/hands, changes in ability to grip with hands/fingers, issues with balance sometimes?
I ask because I had similar pain for years and was fobbed off repeatedly by a range of health professionals until I insisted on x-rays and a scan.
I needed urgent ACDF surgery and two cervical discs replaced as otherwise the end result would have been quadriplegia.
Please go back to your GP for further review.

Going on holiday somewhere warm. Totally stopped the pain. Came back when I got back to the cold of the UK!

Did the physio not give you exercises?

Through my work insurance I had 10 sessions with a private physio who gave me various exercises to do at home which really helped.

When I hurt my jaw a chiropractor sorted it for me. I looked for a practice which very clearly said it treated new pain and had good reviews

Do you do any exercise at all? Our neck is the top of a whole chain of muscles so upping fitness levels can help to counteract the sitting at a desk.
Also if it’s muscular, as PPs have said, a good sports massage can help soften those tight muscles.

Chiropractor, as much heat as possible (polo neck jumper AND a scarf), and yoga exercises. And heat again. Don't just be warm, aim for too hot.

He was having a lot of physio and pain killers. But the consultant said that a lot of it was being undone overnight with pillows that were not supporting his neck properly.

DO NOT see a chiropractor for anything.

It's dangerous bunkum by someone claiming to be a Doctor (deliberate obfuscation of titles) with a risk of causing you significant further injury including strokes, fractures to the spine and damage to the spinal cord.

I fell for it for years. Funny how they always need to see you again for an adjustment whereas other the treatments are intended to get you to a point where you no longer need it at all....

I have a whole host of msk issues and during lockdown, having to teach on a laptop from my kitchen table resulted in a painful neck. It’s painful at the moment and I’m not sure why! I did wear a foam neck brace for a couple of hours a day back then, for about four months. I use a wheat bag and I find an acupressure pillow really helpful. I’m also experiencing shoulder pain as well at the moment and am seeing an osteopath which is working wonders.

@Incandescentangel my mind is blown that his physio didn’t give this advice! They must have been awful. Im glad he’s better now