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 went for a massage, expecting it to be relaxing self care type experience, however on assessment I mentioned neck pain so masseuse gave me a different treatment. It was so painful when she worked on my knots but I felt a lot looser afterwards. I've been since and it was painful, but again it seemed to help. I'm not sure I'd even call it a massage tbh, she put me in all sorts of positions, and there was nothing relaxing about it. But I've had no neck pain or lower back pain since.

I've had this - See an Osteopath. Basically a Chiropractor and Physio in one - I walked in hunched over in tears from pain and left smiling - I only needed 2 sessions and it was worth every penny (I paid £80 for both sessions which were 3 weeks apart). I now also have a massage gun which I brought off Amazon for £25-30 and use every other day as maintenance. I hope you get some relief - back/neck pain is the absolute worst pain x

I go for a sports massage or physio when I have flare ups. Also i do stretching and strength exercises every day. I suffer so much from neck pain but honestly its more sports massage that relieves mine! I also use a heated neck cushion too.

I have shoulder problems and do an exercise daily suggested by my yoga teacher to gradually open up the shoulder girdle.

Basically, you lie on your side with knees curled up to your waist and both arms stretched out on the floor in front of you with palms together.
Slide the top hand out over the bottom hand, then slide that top hand slowly back along your arm, over your chest and out to the floor behind you and then bring it slowly back.
I do ten on each side daily and it’s increased my movement greatly (one shoulder dodgy from several dislocations and the other “good” one injured last year).

I get this when I’ve been marking a lot. Posture is key: get your work station set up properly. Also, Pilates makes a huge difference and a Groove pillow (odd shaped foam thing) helps amazingly.

A good Osteopath. Physio did nothing, but 2 sessions with an amazing osteopath and I was as right as rain. Similarly to you, I’m a desk-based worker and suffered the same about 2 years ago. It was debilitating to the extend I had to turn my whole body when someone spoke to me as opposed to just my head - and driving was near on impossible! I’d highly recommend looking for a reputable osteopath in your area and giving them a try. Good luck!

Sounds daft but wear a scarf, not just outdoors but indoors as well. I found that helped me after injuring my neck after a car accident.
You might also benefit from some physio as neck exercises help a lot.

Memory foam pillow here too ! Months of every test etc under the sun this finally resolved it .....miraculous !

I saw an osteopath a couple of times. He sorted out neck pain I'd had for a year or so in just a couple of quick sessions and 13 years later I've never been bothered with it again.

Physio for exercises and then physio led Pilates in a small group. Changing position on the sit stand desk. Regular breaks at work. Wheat wraps. Go for walks (swinging arms). Worse when on a tight deadline with work and working very long days or when stressed as hunch my shoulders up. I don’t take medication unless really bad, then only for a few days. Cosy polo necks, scarfs. If you take analgesia long term make sure you talk to your GP about whether you should be taking something to prevent stomach ulcers.

Is this desk at home or in an office? Either way your employer has a responsibility to make sure you are safe and comfortable while working and not hurting or injuring yourself with a poor desk set up! Speak to your manager and/or HR because they should take this very seriously.

Speaking as somebody who has had very bad neck and back tension, and also a back injury caused by sitting on the wrong chair, ergonomics matter! Get your desk set up sorted ASAP or this will not improve.

Painkillers will mask the problem while it gets worse. When I injured my back, my chiropractor told me to stop taking them immediately so I was aware of any further damage I might be causing to my back.

I've resolved neck and back issues with private chiropractic treatments and physio on the NHS. But these will only provide temporary relief if your desk set up is wrong. You need a good chair and a table at the right height. Get a monitor if your laptop screen is going to be too low.
It's worth it!

Hi OP @onmylastnerveseriouslyive not read the whole thread so apologies if this has been mentioned. But I get this quite a lot but not as bad as you by the sounds of it. I tend to get it on one side.

but things that work for me

1. yoga. Search for videos on YT with neck and back stretches. I also find doing poses such as child’s pose regularly helps to stretch the whole areas
2. rolling pin! Roll the rolling pin up and down your neck - it’s really nice and a quick fix compared to an expensive massage
3. ibuprofen gel rubbed in
4. combination of foam roller up my back and shoulders (as the tension spreads for me) daily; acupuncture mat to lie on with the head section/pillow under my head. Fairly cheap to buy and takes some getting used to.

I find doing all this keeps it manageable and supports my back and neck.

I suffered with dreadful neck and shoulder pain due to working at a desk/computer inputting a lot of data over several weeks. Saw a physio - then a chiropractor, even went and had massages, took various painkillers, was in agony. Nothing helped until someone recommended an acupuncturist - after several sessions l felt so much better - l should add l was a bit of a sceptic about it but nothing else had worked - worth every penny and l have used them since for other issues.

Get to a rheumatologist to check for arthritis. When the gel stuff in-between the cervical spine vertebrae finally leaves and it touches bone to bone, it can pinch nerves all the way down your arms. They have injections now that squirts more gel stuff between the vertebrae. There's also surgery to scrape off arthritic interference.

my top tips -
Osteopath - not long term as it does feel it will never end and is costly
naproxen when had a serious flare up
physio exercises plus reformer Pilates
one pillow
correct desk set up

A physio at work suggested that I sleep with a rolled up hand towel under my neck to keep my spine aligned. It was much improved after a couple of days . Worth a try ?

I had a really sore neck after looking down to breastfeed constantly with my then newborn. I ended up seeing an osteopath and I felt so much better after just one treatment, I'd thoroughly recommend it. If you're a bit squeamish, you could always try a cranial osteopath- they may be able to help you (from what I gather, they achieve similar results without the cracking but it takes longer?).

I see a chiropractor once a month to keep me in check. Prior to that I had all sorts of issues with neck and lower back (sciatic) pain. I went twice a week to start with, then once a week and now once a month. Absolutely worth it.

I feel for you, I had sudden shoulder / arm pain which was all due to my neck and stopped me working for 5 weeks but think rest helped healing.

Physio was amazing excerise simple but effective, 10 sets twice a day:
turn head as far as you can switching sides.
tip head back to look at ceiling and then chin to chest.
arm out to side whilst turning head opposite side(like a waiter carrying a tray and hold)
Also joined a gym to build strength.

Took a few weeks but then pain free although comes back if cold, being lazy and not exercised so have to keep it up.

good luck to you

I’ve been a dental hygienist for two decades and I’m in constant agony with my neck/back/shoulders. I’ve tried all these things people have mentioned and nothing helps anymore. I’ve seen Physios, Osteopaths, have had regular massages, I use a special pillow, I’ve done (and do) yoga and Pilates and daily exercises. I’m really starting to panic as on a good day I just have low level pain and on a bad day I’m almost crying. I often have to lay down in the car for an hour before driving home. I’m no where near retirement and I can’t afford not to work. I wish there was a miracle cure for this type of pain. After doing certain exercises it can improve to mild pain only. But then I’ll get two or more patients in a day who say they can’t lay back in the chair so I’ll end up twisting and leaning to treat them. I know in theory I’m meant to refuse to treat anyone who can’t lay back in the chair but real life rarely works like that. I end up feeling guilty or they start complaining so I just do it. And then I end up in agony again. I can’t tell you how much I regret my career choice or wish I was older and could retire.

I have the same problem with neck and shoulder. Saw physio last year but it didn’t improve it by much. Went back to try and see Dr but just got told to see another physio. Made a fuss and was sent for scans & now been offered a steroid injection in my shoulder but appointment is not until middle of May 🙄. Ask for a scan to try and get to the bottom of the issue. Good luck

@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 :(

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

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

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.