What Can I Do To Relieve Neck Pain?

How Can I Avoid And Prevent Neck Ache?

  • Do you struggle with a painful or stiff neck?
  • Do you want to know how to relieve neck tension?
  • How can I prevent and avoid neck pain and neck problems?

Micki, one of physios in our Hendon clinic, demonstrates in this video stretches to relieve neck tension and neck pain.

Why Do I Have A Stiff Neck When I Wake Up?

In this video Steven, founder of BOOST PHYSIO, explains common causes of a stiff neck when waking up in the morning.

What can I do to relieve neck pain?
How can I prevent and avoid neck problems?

Strengthening your neck muscles that support the weight of your head and neck will help reduce strain and pain.

  • Improves Support: Stronger neck muscles provide better support for the head and spine.
  • Reduces Strain: Strengthening reduces stress on weak or overworked muscles.
  • Enhances Posture: Better muscle strength helps maintain proper alignment and posture.
  • Prevents Injury: Strong muscles protect the neck from future strains and injuries.
  • Relieves Tension: Building strength reduces muscle tightness and overall neck discomfort.

What Is Mechanical Neck Pain and Why Does It Happen?

Mechanical neck pain refers to discomfort that arises from the structures in your neck—typically the muscles, joints, ligaments, or discs—without any underlying disease or serious pathology. It’s the most common type of neck pain we see at BOOST PHYSIO, and is often related to how we move, hold ourselves, or load the neck during daily life. This pain tends to fluctuate with activity and posture and often improves with the right treatment and self-care.

Mechanical neck pain can come on suddenly (after sleeping awkwardly or lifting something heavy) or gradually (from prolonged desk work or poor posture). It is not dangerous, but it can be persistent and frustrating if not addressed early.

What You Can Do:

  • Understand that mechanical neck pain is common and treatable.

  • Take note of when your pain gets worse (e.g. at your desk, after driving).

  • Start gentle movement and avoid long periods of inactivity.

  • Don’t panic—most mechanical neck pain improves with the right care.

What Triggers Neck Pain?

Modern lifestyles place increasing strain on the neck. Long hours spent at desks, on smartphones, or driving can overload the muscles and joints in your neck and upper back. Even seemingly minor habits—like sleeping with too many pillows, clenching your jaw, or carrying a heavy bag on one shoulder—can contribute.

At BOOST PHYSIO, we help patients identify these triggers and make simple adjustments that reduce pain and prevent flare-ups.

Typical Aggravating Factors:

  • Prolonged computer or screen time, especially without breaks

  • Cradling the phone between shoulder and ear

  • Poor sleep posture (too many or too few pillows)

  • Repetitive or awkward lifting

  • Emotional stress and tension

What You Can Do:

  • Take regular breaks from screens—every 30–60 minutes.

  • Adjust your desk, monitor, and chair for better ergonomics.

  • Switch to a headset or use speakerphone.

  • Be aware of jaw clenching and shoulder tension during the day.

Physiotherapy for neck pain in East Finchley N2