Upper neck pain

The upper neck has a number of small muscles that in combination with the upper neck joints can cause upper next pain which often radiates into the head (felt as a headache). To check whether you have this type of neck pain

  • The pain should be localised in the upper part of the neck just underneath the skull

  • Upper neck pain with headache is more likely to be coming from these muscles/joints

  • Pressing on the side of the upper neck just behind the ear (see picture) should cause your typical pain

Upper neck pain coming from the muscles/joints is not well described in the research literature. However, our experience is that physiotherapy treatment is highly effective in almost all cases. If your pain is relatively low (less than 4/10 on average) and not having a major impact on your life consider the following effective physiotherapy treatments you can do on your own.

  • Keep moving in activities that don’t aggravate the symptoms. Activity for upper neck pain is generally helpful provided it doesn’t significantly increase your pain by more than 2/10 during the activity or results in more than 2/10 pain for more than 30 minutes after the activity. It is important to avoid slumped sitting particularly with computer work if it increases your pain. Stress during sitting/computer work can further aggravate the symptoms. For more information on controlling your posture during the day see here and here for sleeping posture. Standing, walking or lying for short periods is preferable to prolonged sitting

  • Read these resources on “pacing” and “more on pacing” to ensure you have the right balance between activity and rest to optimise recovery

  • Walking is a simple but very effective treatment for upper neck pain. Generally walk 2 times a day for 10-20 minutes. When walking try and “walk tall” to keep your spinal posture aligned

  • Mindfulness practice is helpful in reducing stress and tension on the upper neck muscles. Check our mindfulness info sheet here and aim to practice 5-10 minutes of mindfulness twice a day (usually mid morning and mid afternoon)

There are specific exercises that can help release the tight muscles at the back of the neck and strengthen important muscles at the front. You can try these exercises 3 times a day doing 5 x 5 second holds building up to 5 x 10 second holds. For instructions see page 23 of the document attached here. You will find some other tips in the document but focusing on the above strategies and the specific exercise is the simplest and best approach initially.

Negotiating the above exercise and rehabilitation program can be complex. Or you may not be noticing any improvement over a two week period. If this is the case why not try a free telehealth consultation with one of our expert practitioners by clicking the button below. Ongoing treatment by telehealth or face to face can also be provided if needed to guide your recovery.