Why do I have neck pain?

16 Jan

Neck pain is incredibly common — especially if you spend long hours at a desk, drive frequently, sleep awkwardly, or find yourself scrolling on your phone with your head tipped forward. For some, it feels like a constant tight band across the shoulders; for others, a sharp twinge when turning the head, a heavy ache at the base of the skull, or stiffness reversing the car or checking blind spots.

It can be frustrating, worrying, and draining when something as simple as looking over your shoulder or getting comfortable at night suddenly feels difficult. So what might be going on — and when is it time to get it checked?

Common causes of neck pain

Your neck — or cervical spine — is a finely balanced structure, supported by joints, muscles and ligaments that work hard all day to hold up your head (which, on average, weighs about 4–5kg).

Over time, certain habits, positions or strains can overload this area and cause irritation in the joints (facet joints), muscles (such as the upper trapezius or levator scapulae) and surrounding tissues.

Some common contributors include:

Desk work and screen time
Sitting for long periods, especially if your screen is too low, you lean in, or your chair doesn’t support you well. This often leads to a chin-forward posture and tension through the neck and shoulders.

Driving
Long journeys, fixed positions, and gripping the steering wheel can leave the neck stiff and sore — especially when combined with poor seat position or limited head movement when checking mirrors or blind spots.

Phone and tablet use
Looking down at a phone for extended periods increases load on the cervical spine, encouraging rounded shoulders and tightness across the upper back.

Sleep position and pillows
A pillow that’s too high, too flat, or unsupportive, or sleeping twisted to one side can leave the neck feeling stiff, “cricked” or sore on waking.

Cycling (particularly road cycling)
Holding the head up for long periods in a fixed position can strain the neck and upper back muscles.

Sudden movements or minor strains
Turning quickly, lifting awkwardly, or a minor jolt can irritate joints or soft tissues, sometimes without a clear “injury moment”.

Stress and tension
Many people hold stress through the neck and shoulders. Over time, this low-level bracing can contribute to pain or make existing discomfort more noticeable.

Age-related or wear-and-tear changes
Natural changes in the joints and discs of the cervical spine are common with age. On their own, they don’t always cause pain — but they can make the area more sensitive if overloaded.

What your body might be telling you

Neck pain doesn’t automatically mean something serious is wrong. Often, it’s your body’s way of flagging that certain areas are doing too much, moving too little, or working in an inefficient position.

You might notice:

Stiffness first thing in the morning that eases as you move.
A build-up of ache or tightness after a long day at the desk or driving.
Discomfort when holding your head in one position for too long.
Occasional headaches starting from the neck or base of the skull.
A sense of “fatigue” in the neck and shoulders by the evening.

These are often signs of mechanical overload rather than damage — and with the right support and small daily changes, many people see a significant improvement.

If your pain is persistent, worsening, or affecting your sleep or daily life, it’s worth having it assessed properly.

How osteopathy may help with neck pain

At Bledlow Ridge Osteopaths, we look beyond the painful spot and consider how your whole spine, shoulders and posture are working together.

Neck pain is rarely just about the neck. Tension in the upper back, stiffness further down the spine, shoulder mechanics, or the way you sit, work and move can all influence how the cervical spine feels. Our aim is to ease irritation, restore movement and help you understand what’s driving your symptoms.

You’ll receive:

A thorough assessment of your neck, spine, shoulders and relevant muscles.
An explanation in clear, simple terms — not medical jargon.
A tailored treatment and management plan focused on your goals and lifestyle.

For more on how we support spinal issues, you can also see our Back & Spine page.

Hands-on techniques

Gentle, hands-on treatment can help reduce tension and improve mobility around the neck and upper back. Depending on what we find, this may include:

Soft tissue techniques to ease tight muscles such as the upper trapezius or levator scapulae.
Gentle mobilisation of the cervical and upper thoracic joints.
Techniques to improve movement through the mid-back and shoulders, reducing strain on the neck.
Where appropriate, subtle manipulative techniques to specific joints, always explained and never rushed.

Some people may feel mild soreness after treatment — similar to how you might feel after using muscles differently. This is usually short-lived and part of the body’s natural adjustment.

Movement, posture and lifestyle advice

Treatment works best when it’s paired with simple changes to how you move and position yourself day to day.

We’ll help you identify small, realistic adjustments, which may include:

Desk and screen set-up guidance.
Advice on breaks and gentle movement during the working day.
Suggestions for more supportive sleep positions and pillow height.
Ways to reduce strain during driving or longer journeys.
Gentle exercises to keep the neck and upper back moving comfortably.

You won’t be given an overwhelming list — just focused, practical steps that fit into your routine.

Small daily changes that can make a big difference

Here are some simple habits that often help ease or prevent neck pain:

Adjust your screen height so the top of the screen is roughly at eye level.
Take short movement breaks every 30–45 minutes if you’re working at a desk or driving for long periods.
Bring your phone up towards eye level, rather than dropping your head down to it.
Support your head and neck in bed with a pillow that keeps your neck in line with your spine.
Gently keep things moving with comfortable neck and shoulder movements — avoiding sudden or forced stretches.
Notice tension: if your shoulders are creeping up towards your ears, pause, breathe out slowly, and let them drop.

If you’re unsure what’s appropriate for you, we’ll guide you.

When to see an osteopath

You should consider booking an assessment if:

Your neck pain has lasted more than a couple of weeks.
It’s getting in the way of sleep, driving, work or day-to-day activities.
You’re getting recurring episodes that keep coming back.
You’ve noticed headaches linked to your neck or upper back tension.
You’re simply concerned and want a clear explanation and plan.

If you experience any severe or unusual symptoms — such as significant weakness, difficulty using your hands, problems with balance, or changes to bladder or bowel function — you should seek urgent medical advice.

For most people, neck pain is very treatable. Understanding what’s behind it — and making a few targeted changes — can make a real difference.

If you’re struggling with neck pain and would like a professional assessment, you’re welcome to contact our clinic in Bledlow Ridge. We’ll work with you to understand the cause of your symptoms and create a tailored treatment and self-care plan.

Author bio

Nick Coe is a registered osteopath (GOsC) based in Bledlow Ridge, Buckinghamshire. With a practice spanning over 30 years and a background in sports-injury clinics in central London, he specialises in non-invasive, hands-on care for back pain, posture and musculoskeletal issues.

Nicholas Coe