Neck Pain - Causes, Exercises, Treatment, and more

fisiocrem Solugel and fisiocrem Joint Ease can help ease tension, stiffness, and soreness in the neck. Buy now!
Neck Pain Causes

Studies have identified that there is a positive relationship between neck pain and the following work-related risk factors: neck flexion, arm posture, duration of sitting, twisting or bending of the trunk of the neck, and workplace design (Ariëns, G. A., van Mechelen, W., Bongers, P. M., Bouter, L. M., & van der Wal, G. 2000).

Poor posture is a factor that can cause neck pain. The way your body and neck are positioned when standing or sitting can influence this. A person with a more forward head posture position is more likely to experience neck pain (Silva, A., Punt, T., Sharples, P., Vilas-Boas, J., & Johnson, M. 2009).

Studies have identified an increased occurrence of neck pain in those that work in an office and or are computer workers (Hoy, D., Protani, M., De, R. and Buchbinder, R. 2010). To ensure good posture, position the body correctly and make sure your weight is evenly balanced.

An ergonomic workplace will help reduce risk factors such as muscle strain and muscular tension that are commonly associated with an increased risk of developing neck pain (Wahlstrom, J. 2004). An ergonomic workplace and work position should involve changing between sitting, standing and walking on a regular basis, placing regularly used items within close proximity to avoid overreaching, having good posture, adjustable chairs and desks, correct keyboard and mouse positions, looking around, and more.

Following good ergonomic processes and creating an ergonomic environment will help avoid injury by reducing risks associated with neck pain.

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Regular Stretching

Take regular stretch breaks to change the position of your joints and to help loosen your muscles.

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Develop Good Posture

Be mindful of your posture.

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Exercise Regularly

Regular activity will improve your posture and improve your muscle strength.

Treatment - How to relieve neck pain

Most cases of acute (short-term) neck pain will resolve over a period of days or a couple of weeks, but a substantial proportion of individuals will be left with residual or recurrent symptoms (Steven, C. 2015).

Physiotherapy can help with increased neck strength, improved function and health-related quality of life as well as reduced pain. Active strengthening exercises can be beneficial to help achieve these outcomes; the inclusion of additional stretching and aerobic exercise components can enhance the benefits of exercise intervention (Cliona O, Amanda C, Pepijn V, John N, 2014).


Try some of the following techniques to help relieve neck pain:

  • Using heat or cold products can help relieve pain and stiffness. (E.g. heat products like heat packs, heat rubs, hot water bottles, etc. or cold products like ice packs, and ice gels)
  • Rest – Temporarily rest, but not for too long as too much rest can result in stiff neck muscles. Try gentle exercises such as those mentioned below to loosen the muscles and ligaments.
  • Posture – Poor posture puts stress on your neck muscles, make a conscious effort to maintain good posture.
  • Massage – Massage can help relieve stress and muscle tension.
  • Anti-inflammatory or analgesic creams or gels – topical gels can help provide temporary relief for neck pain.
Neck Pain Exercises
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Neck Tilt

Tilt your head towards one of your shoulders then to the other, leading with your ear.

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Head Tilt

Tilting your head down to rest your chin on your chest and then up towards the sky.

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Head Turn

Turn your head from one side to the other.

When to see a General Practitioner?

You should see your general practitioner or other health care professional for further advice if:

  • the pain worsens
  • the pain is severe
  • the pain lasts longer than a couple of weeks
  • you are experiencing numbness, tingling, or pins, and needles in your arms and or legs
  • you are experiencing weakness in your arms and legs
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fisiocrem Solugel

For the temporary relief of muscular aches and pains.

fisiocrem Solugel is a topical muscle pain relief gel containing menthol and naturally derived active ingredients of arnica, hypericum (St John’s wort), calendula, and melaleuca for the temporary relief of muscular aches and pains. fisiocrem Solugel is a topical anti-inflammatory gel that can assist in providing temporary neck pain relief. fisiocrem Solugel helps relieve mild muscle spasms and twitches and helps to relieve muscle strain.

Shop fisiocrem Solugel for neck muscle pain. 

Always read the label and follow the directions for use.
fisiocrem Joint Ease

For the temporary relief of symptoms associated with mild osteoarthritis and joint pain.

fisiocrem Joint Ease is an analgesic arthritis blend for the temporary relief of symptoms of mild arthritis, mild osteoarthritis, and joint pain. fisiocrem Joint Ease contains menthol and naturally-derived active ingredients of boswellia, nigella, menthol, arnica, calendula, hypericum, and melaleuca. fisiocrem Joint Ease can assist with pain related to joints and mild arthritis.

Shop fisiocrem Joint Ease for joint pain.

Always read the label and follow the directions for use.
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  1. Ariëns, G. A., van Mechelen, W., Bongers, P. M., Bouter, L. M., & van der Wal, G. (2000). Physical risk factors for neck pain. Scandinavian Journal of Work, Environment & Health, 26(1), 7–19.
  2. Cliona, O., Amanda, C., Pepijn, V., John, N. (2014). Chronic neck pain and exercise interventions: frequency, intensity, time and type principle. Archives of physical medicine and rehabilitation. Elsevier 95, 770-783 (2014).
  3. Hoy, D., Protani, M., De, R. and Buchbinder, R. (2010) The epidemiology of neck pain. Best practice & research clinical rheumatology, 24(6), 783-792.
  4. Silva, A., Punt, T., Sharples, P., Vilas-Boas, J., & Johnson, M. (2009). Head Posture and Neck Pain of Chronic Nontraumatic Origin: A Comparison Between Patients and Pain-Free Persons. Archives Of Physical Medicine And Rehabilitation, 90(4), 669-674.
  5. Wahlstrom, J. (2004). Perceived muscular tension, job strain, physical exposure, and associations with neck pain among VDU users; a prospective cohort study. Occupational and environmental medicine, 61(6), 523-528.

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