Online Physiotherapy for Neck Pain

We offer physiotherapy for neck pain, stiff neck, cervical spondylosis, and other neck pain treatments

No hidden charges / fees. LIMITED slots
available from 8 AM to 8 PM, Mon - Sat.

What is Neck Pain?

The neck—or cervical spine—is a brilliantly created network of nerves, bones, joints, and muscles. It has the key job of giving support and enabling movement of any sort for the head, but sometimes becomes a reason for discomfort. But hey, go easy on it.

Your neck has a tough job. Did you know that the human neck holds up the same weight as a bowling ball all day long? The bones at the top of your spine, along with your muscles and ligaments, support your head, which weighs about 11 pounds. Yup, it’s that heavy no matter the size of the brain!


To be precise, the cervical spine (neck region) ,consists of seven bones (C1-C7 vertebrae), which are separated from one another by intervertebral discs. These discs allow the spine to move freely and act as shock absorbers during activity.

Now when it comes to pain points, there are a number of problems that cause pain in the neck. Irritation along neural pathways in the neck can lead to pain in the shoulder, head, arm or hand. In addition to that, irritation of the spinal cord can lead the pain into the legs and other areas below the neck.

The average neck pain usually goes away within a few days, but pain that persists for months could signal an underlying medical cause that needs to be addressed.

Causes of Neck Pain

Many injuries, conditions and diseases can cause neck pain. Here are a few:

Aging: Degenerative conditions such as osteoarthritis (the wearing down of joint cartilage) and spinal stenosis (narrowing of the spaces in the spine) could definitely lead up to some pain in the neck as you grow older. As time passes, stress and movement can lead to spinal disc degeneration, causing a herniated disc or pinched nerve.

Injury: Trauma from sudden forced movement or jerking of the neck or head and rebound can cause pain and soreness. The muscles, ligaments, discs, vertebral joints and nerve roots in the spine cord in the neck can be affected in trauma injuries.
Mental stress: Tightening your neck muscles due to tension commonly causes neck pain and stiffness.

Physical strain: Over utilization of your neck muscles during repetitive actions or tiring activities might lead to stiffness and pain.

Conditions that affect spinal balance: Bad posture (sitting for long periods of time), being obese, having weak abdominal muscles could all impact spine posture and lead to neck pain.

Growths: In some cases, a group of cells including tumors, cysts and bone spurs can cause neck pain.

Strains and sprains: Neck strains and sprains are very common causes of neck pain. You can injure muscles, tendons or ligaments through improper posture, slouching or hunching too much or sleeping on a high pillow.

Disk problems: Disks are small cushions that cover and protect the vertebra.
Disks can bulge from their position in the spine and press on a nerve. They can also tear! With age, disks can get flatter and offer less protection which is a degenerative condition.

Arthritis: Osteoarthritis is the most common form of arthritis to spark neck pain.

Symptoms of Neck Pain

There are various signs and symptoms that your neck muscles are strained or that something is off and that’s a clear reason for discomfort, in the region behind the neck.

Let’s take a look at some of the most common symptoms:

  • Muscle tightness and spasms in your neck or upper trap region (part connecting the neck to the torso)
    Decreased ability to move your head is another common symptom. The tightness restricts the head’s mobility and you can feel a shooting pain or pull when you try bending your head sideways.
  • Pain that’s often worsened by holding your head in one place for long periods, such as when driving or working at a computer. This has become a lot more common with the whole Work From Home scenario with people working from make-shift workstations that aren’t ergonomically designed with incorrect posture through the day.
  • Headaches are common too, especially since the strain could be affecting blood flow to the head and hence cause irritation or a throbbing pain in the temples
  • Pain in the arm or shoulders.
    Numbness or weakness in the arm or forearm is a less common occurrence and we’d suggest booking a physiotherapist’s appoint immediately if that’s something you’re experiencing.
  • Tingling in the fingers or hand which is usually accompanied by pain running down the arm and numbness in some cases.
  • Weakness in the arms or legs

No hidden charges / fees. LIMITED slots
available from 8 AM to 8 PM, Mon - Sat.

Neck Pain Management Strategies

Physical Therapy
Most physiotherapy treatments for neck pain include an exercise program that –
A) strengthens and
B) stretches and releases the neck to reduce pain and stiffness.

Research has proven that physical therapy is a better treatment for neck pain than surgery or pain medication in the long term. Your physio will teach you multiple exercises and work with treatments that you can do at home to help you return to your normal activities and lifestyle and get rid of the pain in the neck, once and for all.

Cervical collar and/or cervical pillow:
If you’ve had a neck injury, a cervical collar is used to give your neck support and limit motion while you are healing. It also keeps your cervical spine in proper form. Cervical pillows are designed to place the right amount of curvature in your neck during sleep. They help decrease pressure on the nerves in your neck to help you sleep better — much needed when living with pain!

Lifestyle Changes
Quit smoking if you’re a smoker. Tobacco has shown to slow down the healing process and affect the spine’s health negatively. Obesity should also be tackled with appropriate lifestyle changes to ensure that there’s minimal pressure on the spine.

Nerve blocks, epidural steroid injections, nerve ablations and other types of injection-based procedures are available for chronic Neck and upper back pain.

Alternative Treatments
Acupuncture, Deep tissue massage,laser therapy, electrical nerve stimulation (TENS) can all help release the tight trapezius and neck muscles and loosen the whole chain.

Over the Counter Treatments
Anti-inflammatory drugs, muscle relaxants and other medications can be used to help control chronic neck pain.

What is physiotherapy for neck pain?

When tackling neck pain, the primary focus of a physiotherapist is to improve the neck’s strength and flexibility. These two goals are best achieved through active exercises designed to work the neck and surrounding muscles
The Two forms of physiotherapy you’ll
encounter are:

  • Passive physical therapy – which includes things done to the patient, such as heat application, ice packs and electrical TENS stimulation to improve blood flow to the strained muscles
  • Active physical therapy – which focuses on specific exercises and stretching. Exercises like chin tucks, thoracic extensions, neck tilts are all forms of active physiotherapy that are widely used to treat neck pain.

No hidden charges / fees. LIMITED slots
available from 8 AM to 8 PM, Mon - Sat.

Physiotherapy Exercises for Neck Pain

Neck Tilt: From a seated position, tilt your head down so your chin touches your chest. Hold this position for 5 seconds. Return to the starting position and repeat. Do this five times.

Side-to-Side Neck Tilt: From the same starting position, tilt you neck toward either shoulder with your ear forward. Hold that for 5 seconds and then back to the starting position. Do this five times on each side.

Neck Turn: Look straight ahead, then turn your head to one side, keeping your chin at the same level. Do this five times on each side.

Neck Stretch: Holding the rest of your body straight, push your chin forward, stretching your throat. Hold for 5 seconds. From the same starting position, push your chin backward and hold for 5 seconds. Do both forward and backward, five times each.

Chin Tuck: Sit up straight in a chair with your shoulders back and pull your chin back toward your neck. Bring your chin in but not down, and look straight in front of you. Hold this for 5 seconds. Repeat this 10 times and do this exercise once a day.

Stretch with Chin Raise: Tilt your chin up instead of dropping it down as you turn your head slightly to the right side. Your chin should be lifted. Hold for about 15-20 seconds. Now turn it slowly to the left, bringing your chin up as you look toward the ceiling. Don’t lift your shoulders as you turn. Do this exercise 3 times on each side.

Wall Push-up: This exercise can help strengthen your shoulders and support your neck muscles, without causing as much stress as typical push-ups. Stand facing a wall, with two to three feet of space in front of you and your feet shoulder-width apart. Place your hands against the wall, just below shoulder level…and as the name suggests, push! Repeat this 10 times for one or two sets.

Aquatic Exercises: If you have neck pain, many physios recommend that you hit the pool for your aerobic exercises in order to increase blood flow to the neck.
While in the water, you can attempt neck flexibility stretches like the “clock” exercise. Repeat the following on both sides:
Stand in a lunge position, with both arms at shoulder height. While the right foot and hand are forward at a 12 o’clock position, sweep the left hand back to 6 o’clock, following with the head and body. Repeat five times.

Prone Rows: This exercise strengthens the muscles that pull the shoulder blades together and can help ease pressure on your neck. You’ll want to lie face down and dangle your arms off each side of a bench or corner of the bed. Row upward, bending the elbows and squeezing the shoulder blades together without moving your head. Try about 20 repetitions for one or two sets.

How can physiotherapy help you for neck pain?

Neck pain is a common issue worrying a lot of the working population today. By now you’ve probably understood the constant stress your neck muscles are under, and the different trigger points that cause that shooting pain you dread.

The good news is that these pains are temporary and can be eliminated by proper assessment and treatment from a physiotherapist. A combination of exercises and stretches has worked wonders for our patients in most cases.

At Phyt.Health we have a number of patients that signed up with pains and aches in their neck, numbness in their arms and tingling sensations in their fingers. Today they are walking pain-free as we speak. Our team of experienced doctors assesses the pain levels, affected areas and possible causes before suggesting a line of treatment that you can very conveniently follow from the comfort of your homes via our AI assisted app.

Don’t sit with one hand on your back as you read this, use it to book your free video consultation on our website and get started on the road to recovery!

No hidden charges / fees. LIMITED slots
available from 8 AM to 8 PM, Mon - Sat.