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

Sounds awful. Mine has been 3 weeks already

Memory foam pillow
raise height of laptop/computer so you look up
when you’re scrolling on phone try not to look down
gentle stretching don’t over do it
think about if you are clenching jaw/teeth - this makes a massive difference to me but i have to very consciously remind myself to relax my jaw
Support pillows in car for lower back as well to improve posture
No alcohol as this seems to inflame the pain for me

Op have you changed your working position? Because if not, all the stretches and exercise in the world won't help. The cheapest way of doing so if you can't afford a separate monitor is a laptop riser (something like this) https://www.amazon.co.uk/Adjustable-Portable-Computer-Foldable-Aluminum/dp/B08DY9Z6LH/ref=asc_df_B08DY9Z6LH?mcid=8e64aee52eb832bdac2cd05e2b6e53cc&tag=googshopuk-21&linkCode=df0&hvadid=697359334064&hvpos=&hvnetw=g&hvrand=11783654672599300296&hvpone=&hvptwo=&hvqmt=&hvdev=m&hvdvcmdl=&hvlocint=&hvlocphy=9046674&hvtargid=pla-969061858459&psc=1&hvocijid=11783654672599300296-B08DY9Z6LH-&hvexpln=0&gad_source=1

Along with a separate mouse and keyboard. As others have said, hot wheat bag, chin tuck exercises, movement all help but if you have to stop hunching for 8hrs a day for it to take effect.

The cervical ergonomic memory foam pillow mentioned upthread has been an ENORMOUS help for me, with neck pain, TMJ and constant headaches all being improved. It was only about £23?! I got two just in case lol because it was so much better for me. It's the weirdly showed ones with a hollow for the head and shaped neck support.

60mg taken every 4 hours, up to a maximum of 8 tablets (240mg) in 24 hours.

I have a seperate screen and switched to a standing desk on Friday

I second the sorting out desk and eyeline position. You need a separate keyboard so your screen is level with your face. Any more than 5 mins working looking down at a table and I start to get twinges of pain so I'm militant about it (to the point that when I'm not working at my actual job but doing life admin at home, I sit on the sofa with my back straight and my laptop raised on a cushion on my lap)

Memory foam pillow necessary for me. flat pillows are shit. Also pilates has helped as my core being stronger helps me hold my body and neck at the right position (my 25 year old shoulder knot has disappeared with 12 months of pilates)

Also, one of these is worth having - https://www.amazon.co.uk/Shoulder-Massager-Back-Massager-Electric-Kneading/dp/B0F5B75HW4/ref=asc_df_B0F5B75HW4?mcid=dc730e73b4fb3650a4c2aa3c2c4a9dc2&tag=googshopuk-21&linkCode=df0&hvadid=714044166428&hvpos=&hvnetw=g&hvrand=8928611251984080226&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9214848&hvtargid=pla-2428546199200&hvocijid=8928611251984080226-B0F5B75HW4-&hvexpln=0&gad_source=1&th=1

For me it was several appointments with a chiropractor. On top of that he told me NOT to stretch or try to turn the neck, but to ice it for 5 minutes every hour.

Doing the exercises the physiotherapist gave me religiously until I was better, and still for several months afterwards. At first it was painful to do the exercises so it felt like I was making things worse but I stuck with them and everything changed. I had no idea how tight my shoulder muscles were but now I can actually move my shoulder blades like I should.

I spent a year with NHS physio, for severe neck issues and headaches (everything else eliminated). In the end they said it was in my head and to take meds, pain killers / amitriptiline, which I refused. I went to an Osteopath and in 2 appointments the relief was enormous. Still see one for maintenance, they also do acupuncture, a complete game changer. NHS physio imo is useless.

Chiro sorted mine in two sessions, but also warned me off looking down at my phone (I lie on the sofa now for a scroll then put it away), and persuaded me to get a second screen for my laptop for my main workstation because the screen and keyboard can’t both be optimally positioned for a laptop.

I also stopped crossing my legs, I stand for 15 mins min every hour. Modern life is shit for our health.

Pilates is brilliant for building postural strength once you’ve got the problem sorted.

I had a shoulder pain so I put my laptop and keyboard on books etc and work standing up. Have been doing it for around 10 years.

That's good news that you've got a separate monitor. If you can make sure you can look at your monitor without tilting your head down it should make a big difference. I then find the hot wheat bags + gently massaging the shoulders with a tennis ball or lacrosse ball helps get rid of any tension.

This, along with all the other adjustments/pain relief stuff. And OP you need to check with a physio/osteo what exercises/stretches are appropriate at different stages of recovery. One or 2 sessions in isolation may ease, but will not help long term. Beware those who don't give you an exercise plan!

Constant placement of hot water bottles, heat up wheat thing, heat pad, and cooling patches helped with associated jaw pain on my face. Repeated and consistent gentle neck physio moves. You know, looking side to side very slowly, up and down etc. With the neck, only these things helped. With my jaw lock and pain only diazepam managed to get it to open. But the hot and cold was needed to help manage it.

Physio then sports massges to keep on top of every few months. Yoga pilates body balance few times a week ams you need to get up amd walk more not sit for so long. I have a bulging neck disc years of office work and need to do all pf sbove regularly. Change positions even to bed or sofa my physio said its the repetitiveness of same position.
raise the screen a laptop riser get a height adjusted desk and footstall and decent chair. Or just quit work!!! Wishful thinking !!!

The problem is stiffness and tightness and lack of mobility from being in a seated hunched position for so long. Pain relief isn’t going to touch the underlying issue. So you have to stretch and mobilise your joints regularly. Yoga and weight training with good form keeps my neck issues at bay. When I stop, the pain and stiffness reminds me I need to keep on top of it.

Osteopathy. Physiotherapy was a complete waste of time.

Sometimes there isn’t a quick or specific cure for neck pain.

I have two proplapsed discs i my neck and when they first ‘went’ I was in a great deal of pain. Short of having invasive surgery there was nothing much that could be done by medical professionals. I spent around 12-18 months in significant pain and it can still flare now if I am not careful.
Things that worked for me to a degree:
-Keeping mobile and walking as much as possible
-Using a standing rather than sitting desk.
-Alternating heat and cold compresses
-Gentle neck massage.
-Using a special contoured neck pillow long term
-Medication wasn’t very helpful overall but I did use co-codamol, ibuprofen worked better ( naproxen is stronger than i ibuprofen).
-Above all else I stopped placing any pressure on my neck, no pushing or pulling or carrying heavy things.

First, as other have said, you must get your workstation set up properly

then, regular breaks, shoulder rolls, chin tucks to reposition your neck

wheat bags for heat

massage

acupuncture

I use a Shakti mat every night for 20 minutes before bed and that’s done wonders for my neck and shoulders

change the table and working conditions, take regular breaks, and use a deep heat roll on. I had chronic back and neck pain issues as well, I've been seeing a chiropractor which has worked wonders.

What is a tracker mouse? What should we be using instead?

Buckwheat pillow works miracles for me, better than any memory foam one, cheaper than osteopath or chiropractor.
I’ve had a rickety neck for years ( thanks to nursing) and I can’t recommend it enough.

I've had neck pain that makes me cry some days for the last 30 years or more. Currently seeing a chiropractor every 8 weeks just to keep me moving a bit. Also pilates 2 or 3 times a week.

Currently considering botox in my neck and shoulders, but worried it will be too costly for me. Also thinking about acupuncture.

Osteopath plus good pain killers.