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

I recently suffered from very tight neck and shoulder muscles due to bad posture. It was causing daily headaches and I couldn't cope with it any longer. I got a Swedish back neck and shoulder massage (done by someone who specialises in sports massage and has very good knowledge of muscles). She also gave me some gentle exercises to do. I have had no issues since then at all.

Accupuncture. It was a miracle.

Hot water bottle, constantly, it helps u to relax. Tiger balm, fisioderm alongside painkillers so u get as much relief as possible. Also a good supportive pillow. I have a pregnancy pillow, its amazing at supporting your body. If u work at a desk, u need a good chair and desk set up.

So you made a complete recovery? Thats great to hear

Thank you, that’s a useful recommendation

What has been game-changing for me has been this stretching regime:

https://roger.coach/

I would approach this holistically - make sure eyesight is ok. See physio for assessment of core and back strength, areas you need to work on and how. Make sure sleep is good, try de stressing eg meditation. Yoga and warmth really helps my neck tension. There are lots of gentle neck focused yoga videos on YouTube (even seated ones). If massage or touch is irritating it, try not to over stretch, poke at it etc. focus on calming nervous system.

I’ve started using a foam yoga/pilates roller. I lay on my back, put in under my back about bra band level and then do a bridge so all my weight is pushing down on the roller and let it roll up and down my back, it feels really good but need to be religious about doing it regularly. Videos that explain it better on this page https://www.bsrphysicaltherapy.com/2021/04/26/foam-roller-exercises-shoulder/

I suffer from neck pain, I’m hypermobile so my muscles have to work overtime to keep my joints in place. The things that have helped me include:
Tempur pillow (££ but makes a huge difference)
Getting an ergonomics desk assessment for my desk to make sure my chair, screens, etc were all positioned properly
Weight training to strengthen the muscles in my back and shoulders and improve my posture
Yoga to release tension
Syndol (painkillers with paracetamol, codeine and a muscles relaxant)
Tiger balm
Osteopath apts

Having neck pain is expensive 🙄

Osteopathy is the only thing that has worked for me. I get a lot of pain in this area as I have scoliosis. Osteopathy includes deep tissue massage with bone/joint realignment. Best thing ever.

I've seen various osteos, chiros and physios over the years! The best has been a physio who works holisitcally on my whole body and posture and also does massages. Most importantly, and what has made the most difference, she advises on specific exercises and stretches, and supports me every step of the way. Has been worth every penny. A massage/treatment may given temporary relief, but if you're not addressing the cause, and strengthening the surrounding muscles and ligaments, the issue will keep coming back.

Definitely keep a close eye on your symptoms. I had spasms down my arms and severe pain, ended up with ACDF surgery. Don't panic though, most people don't have such things. Physio should help. I recommend ice rather than heat. It takes away pain and helps reduce inflammation. I also recommend a decent pillow. A Royal Rest pillow was great for me until it wore out (a few years later). I can't remember the name of the one I have now but am going to get another one as they don't last forever. Key thing is having shaped neck support. Most people use two pillows and don't need two pillows.

Oh, if you can, I also recommend not looking down at a laptop screen. And a standing desk makes a huge difference.

Work for the civil service. When WFH, I have a large monitor connected to my work issued laptop - dual screens. Laptop is on a stand to bring it to a similar height to monitor and use a separate keyboard. Laptop stand is used when I am on my personal laptop

Have the monitor in front of me and the laptop to the right. The laptop has the camera for Teams meetings

Cervical ergonomic neck pillow from Amazon,an absolute game changer.
I still use it every night. I would recommend finding a private physio to properly examine you and advise. My physio saved my trip to Australia,it took about 7weeks of commitment ie no lifting ,driving , lying down to rest neck on pillow,not even walking the dog because the jarring on my neck and shoulder was so awful. Every day slight improvement but I had to be so patient! Luckily I was in between jobs so sick time not an issue.

Osteopath, Little a new person after

same boat, google exercises for trapped nerve in neck which helps, definitely think a memory foam pillow will help, that is next for me, and I also got a neck massager of TikTok

Physio, osteo, meds etc can all get in the bin, chiropractor changed my life. Totally cured my neck and shoulder injury pain, then when I was pregnant I was unable to walk and had weeks of NHS physio which did nothing, I was weeping in agony every night unable to sleep, chiropractor sorted it within 5 mins, they are amazing!

I now use a dab of deep heat each night to keep the muscles relaxed.

A really good physio, (plus following their recommendations) time and a proper desk set up, I now have my external monitor at the right height, seperste mouse and keyboard and I do standing desk to minimise the sitted hunching I was doing.
glad you’re not doing chiro, they’re terrifying quacks esp on necks.

I agree with this. I've see an osteopath regularly who helps managing the pain and stiffness with shoulder and neck massages.

But it's only really improved once I started addressing the underlying issue through getting stronger with regular gentle strengthening exercises.

I see a private physio who has slowly helped me gradually build my shoulder and back strength. I'm finally pain free after years.

Trigger point therapy, DIY, and get a Theracane or try with ball first. Look it up and give it a try.

Time (7 weeks 😭)
Rest-lying on my back with a pillow under my neck
Chin tuck exercises. Google these-they are really good.
sleeping with a travel pillow
naproxen and Cocodamol did absolutely nothing

Also a teacher mine also caused by doing too much work at the dining room table.

When my neck is bad I take the highest dose of codeine, which definitely helps.

What is the highest dose?