Home › Patient Information › Hospitals › Crowborough War Memorial Hospital › Neck Pain/Injury

Neck Pain/Injury.

You have been treated for Neck Pain/Injury. You have been thoroughly examined and are now considered fit to be discharged. The following will aid your recovery.

Print

Chinese (Traditional)

Causes

Most neck pain is caused by strain and tension in the muscles
This if often due to poor posture whilst working or driving, putting extra strain on the muscles and joints in your neck
It can also be caused by more sudden forceful movements which may occur in car crashes, known as ‘whiplash’
It can occur as a result of sleeping in an uncomfortable neck position
Sometimes there is no obvious reason for developing neck pain and stiffness

Symptoms

Pain
Reduced movement
Stiffness
Muscle spasm

How long will it take to recover?

It can take 6–8 weeks for symptoms to fully settle.

Treatment

Painkillers: it is important that you take regular painkillers, to reduce the pain and help to keep you moving. Paracetamol and ibuprofen* are effective painkillers and can be purchased over the counter at a chemist and most supermarkets. Ensure that you take the recommended dose.

* Ibuprofen – check with a pharmacist or read the enclosed leaflet with the medication to check it is safe for you to take as it can interact with other medication and cause gastric irritation, it is not recommended for asthmatics

Hot or cold packs: gentle heat (hot water bottle) can help reduce muscle spasm and pain. Ice (eg, ice or frozen peas wrapped in a tea towel.) can provide short term pain relief.

Use whichever pack you find most helpful. Apply to the sore area for 20 minutes every 2 hours that you are awake.

Relaxation: learning to relax your muscles can also be useful if your neck pain is made worse by stress.

Massage: gentle soft tissue massage around the neck/shoulders and upper back may help relaxation and reduce pain.

Early movement and exercise: simple exercises can be performed to help restore the movement in your neck preventing stiffness.

Exercises

Side Bend – Sit down, bring head into neck-retraction position, then gently guide right ear toward right shoulder with right hand. Stop when you feel a stretch on left side of neck. Return to neutral. Repeat 5 times on each side

Head Drop – Starting in a seated position, retract neck (as above). Slowly move head up and backward as far as you can comfortably go. Return to neutral. Repeat 10 times

Do this exercise again at the end of each session (so you do it twice each session)

Neck Retraction – While lying face up or sitting down, bring head straight back, keeping your eyes on the horizon. Then return to neutral. Repeat 10 times

Shoulder Blade Pull – While sitting, bend raised arms at 90-degree angles. Relax shoulders and neck. Keeping arms and neck still, squeeze the muscles between shoulder blades, drawing shoulder blades closer together. Return to neutral. Repeat 5 times

Flexion – Sitting down, bring head into neck retraction position. Clasp hands behind head and gently guide head down, bringing chin toward chest. Stop when you feel a stretch in the back of your neck. Return to neutral. Repeat 5 times

Rotation – While sitting, bring head into neck retraction position, then gently turn head diagonally to the right so your nose is over your shoulder. Return to neutral. Repeat 5 times in each direction (left and right)

Sleeping positions to avoid neck pain

General advice

Maintain your normal daily activities but spread them throughout the day, as much as possible, to avoid further flare ups
Avoid contact sports and strenuous activities for 2 weeks initially
Avoid driving a car while your neck is painful as it can put other people’s life’s at risk

When to get help

See your General Practitioner (GP) if you need an alternative painkiller
If you develop any numbness or pins and needles to your limbs either see your GP or attend an Accident and Emergency Department

Share this...

Were you prepared for the visit today?

Did you feel you were prepared for your hospital visit today? Not many people do. The focus of getting there, whether it is in an emergency or for an appointment, can easily end up with you in a muddle.

Am I Prepared?

Related Information

Going Green

To reduce our carbon footprint and help the planet, MySelfCare and BOE have joined the Chamber Low Carbon scheme. We’re on track for becoming greenhouse gas…

News & Blog

Loss of a loved one

Coping with the loss of a loved one is one of the most difficult tests of our mental wellbeing many of us can go through. Whether…

Bereavement

Stressed man frustrated with electronic devices

Burnout at work

Over the past few decades, “burnout” has become an all-too-familiar way of speaking about a growing problem. Although originating with psychologist Herbert Freudenberger’s 1974 theory, it…

News & Blog

Social Media

Social media is everywhere, we use it everyday in some shape or form. Here are some tips on using social media to improve your mental wellbeing.

Social Media

What is Wellbeing?

NOUNwellbeing (noun) the state of being comfortable, healthy, or happy – Oxford Dictionary definition Wellbeing, put simply, is about ‘how we are doing’ as individuals, communities and…

Blog

Part 1 – Scanning QRs

This video provides step-by-step instructions on how to use QR codes with MySelfCare, making it easy for you to utilise this powerful feature

Videos

Was this information useful?

How easy to understand and how useful was the information for you. All feedback is anonymous. If you would like a possible response, please include your email.

How was your visit today?

How well did our staff do today in helping you with your condition. Please note All feedback is anonymous. If you would like a possible response, please include your email.

Treatment Feedback - Tools for Hospitals

Coming soon – order physical products, and new categories, review your documents and much more.

You must have a valid NHS Email to use this service.

Find Out More

News & Blog

View All

Part 2 – Delivering Information

This video explores the diverse range of patient information delivery products offered by MySelfCare, providing comprehensive guidance on how to utilise them effectively.

Videos

Part 1 – Scanning QRs

This video provides step-by-step instructions on how to use QR codes with MySelfCare, making it easy for you to utilise this powerful feature

Videos

Introduction Video

Introducing you to MySelfCare and a Quick overview of its features and how it works in the Hospital

Videos

Burnout at work

Over the past few decades, “burnout” has become an all-too-familiar way of speaking about a growing problem. Although originating with psychologist Herbert Freudenberger’s 1974 theory, it…

Blog

Neck Pain/Injury.

Causes

Symptoms

How long will it take to recover?

Treatment

Exercises

Sleeping positions to avoid neck pain

General advice

When to get help

Share this...

Were you prepared for the visit today?

Related Information

Going Green

Loss of a loved one

Burnout at work

Social Media

What is Wellbeing?

Part 1 – Scanning QRs

Was this information useful?

How was your visit today?

Treatment Feedback - Tools for Hospitals

News & Blog

Part 2 – Delivering Information

Part 1 – Scanning QRs

Introduction Video

Burnout at work

World Alzheimer’s Month – Simple tips to reducing your risk of Alzheimer’s

Instant Translation