Preventing and Treating Neck Pain

In January, IMC hosted our first free webinar of 2025 discussing how to prevent and treat neck pain. Miss the webinar? Watch the recording or continue reading for a summary.

Register for our March 2025 free webinar on shoulder pain

How does the neck work?

The neck consists of two vertebrae sandwiching a disc, containing a nucleus that functions like ball bearings. When these pieces are aligned and positioned correctly, the neck functions properly. However, if a joint is slightly out of position or under undue stress (caused by things like poor posture), it can result in pain, stiffness, and other impairments.

How common is neck pain, and who does it typically affect?

Neck pain is very common, typically the second or third most common reason people seek care at IMC. It can affect individuals of all ages, from infants to the elderly. While age can be a factor in some cases, it does not determine whether someone can resolve or manage their neck pain.

What are some common misconceptions or “buzzwords” associated with neck pain?

Common misconceptions include thinking that degenerative arthritis, often found on imaging like X-rays, is the root cause of pain. While arthritis can contribute, it is often present in people without pain. Inflammation is another buzzword; while it’s a natural healing response, it’s the primary root cause of pain in only 2-3% of musculoskeletal issues. Imaging is also frequently overutilized as a first-line assessment tool when it isn’t always necessary in the early stages of treatment.

What is the primary cause of most neck pain?

The primary cause of most musculoskeletal problems is how we use our joints. Repetitive movements and prolonged positions put stress on specific parts of a joint while neglecting others, leading to imbalances and pain. For example, consistently looking down at phones or computers can strain the neck.

How to prevent and manage neck pain?

The main self-care technique is correcting posture, particularly the lower back, and regularly performing a specific neck movement. This involves pulling your head straight back over your shoulders as if someone said something you didn’t appreciate, and then looking up and back over the surface of the chair as far as you can go. Doing this movement regularly helps identify changes in neck mobility that could indicate an emerging issue.

How often should I perform these movements?

You should perform 8-10 repetitions of the movement two times a day to maintain joint health. Even 1-2 repetitions sporadically throughout the day are helpful. If you notice stiffness or pain when performing the movement that wasn’t there before, increase the frequency to 4-5 times a day in sets of 8-10 repetitions every 2-3 hours, until the stiffness and pain decrease, returning to your normal baseline. If this doesn’t correct the issue, then you need to seek further care, and this movement served as an indicator to do so.

What do I do if I need further care?

IMC accepts most insurances and offers in-person as well as telehealth, depending on location.

Schedule your evaluation for neck pain today or call us at 855-293-0340 to learn more.