Recovery Guide: Neck

Working out the Kinks

When You are Painless, You Play More

Kinks, Curves and Rice Crispies

Like you, we are troubled by how quickly neck pain develops. Sometimes it comes on after sleeping in an abnormal position. Other times necks are strained after getting rear ended on the street. Either way, painful necks result in:

  • Sharp pain and stiffness.
  • Tension headaches.
  • Limited ability to look up or over your shoulders.
  • Difficulty holding your head up to watch TV.

The main types of neck back pain


Joint Irritation

Strains can occur when the neck undergoes trauma. Neck trauma is caused by unnatural movement or unbalanced movements occurring over time. Strain symptoms include swelling, stiffness, pain and inability to move the neck normally.

Postural Dysfunction

Postural Dysfunction

Poor posture is a common cause of neck pain and headaches. Bad posture will lead to radiating pain in the arm and pain in the neck and shoulders. Using poor posture while on the computer and jobs requiring long periods of sitting are common causes of postural dysfunction.



Arthritis develops over time or with age as the protective tissues surrounding joints breaks down. Arthritis causes painful and stiff movements, a limited range of motion and joint locking.

Pinched Nerves

Pinched Nerves

Pinched nerves are a result of excessive nerve pressure, this can lead to numbness, tingling, weakness and pain in the neck area.

Cervical Headaches

Cervical Headaches

Headaches are a common result of problems in the neck or from poor posture. Most headaches are due to problems with the cervical spine. Spine issues can present as tension or pain in the base of the shoulders and neck.

Posture Imbalances

Posture Imbalances

Long periods of standing or sitting over time can lead to significant problems in the neck. Poor posture results in muscle imbalances that lead to neck strain causing pain and headaches.

A real pain in the neck

Many of our patients seek our help after a car accident or whiplash injuries when the neck muscles and ligaments are strained. Pain can also develop over time due to degenerative changes of the discs and cartilage. The nerves in neck are very sensitive and easily irritated which will send pain impulses into the shoulder and arm alerting you to take immediate attention.

Calm Tissues Down, Build em back up

Throughout 20 years of treating hundreds of necks injuries, I have been able to develop a reliable and effective recovery plan by following a very simple formula: “Calm the tissues down and then load them back up”. This is done by following 4 progressive steps:



Avoid sharp, painful head movements like looking up or looking over shoulder.
Lay flat on your back with a supportive pillow.
Use over the counter neck brace for support.  



Twist from your thoracic spine.
Find a more comfortable way to move or find a position of relief.
Sit up taller, change posture when moving shoulder.


Activate & Load

Try squeezing shoulder blades together and hold for 30 seconds.
Try performing a chin tuck and hold for 30 seconds.
take a 15 minute walk 2x day.


Physical therapy

It is extremely important to take action sooner than later.If symptoms persist for 2-3 weeks, consult with a physical therapist or medical professional  

Living life again

Headaches and neck pain will lessen and your stress level will decrease. By following my proven step by step process you will discover your path to recovery, overcome the negative effects of pain, and live a stronger, healthier life.

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