Category: Neck Pain

What’s causing the pain in the back of my head at the base of my skull (and how can I ease it)?
Having an ache in your head can stem from all kinds of reasons, from injury to hormone changes. Most of them can be chalked up to a type of headache, but many people associate those with an ache in the forehead. What if the pain is at the back of your head near the top of your spine?

Learn about the potential reasons that you’re feeling pain at the base of your skull as well as how physical therapy can help reduce the pain.

5 possible causes for pain in the back of your head at the base of your skull

If you’re feeling an ache in the back of your head near the top of your spine, it can be difficult to pinpoint the exact cause.

There are a variety of reasons why you could be feeling pain at the bottom of your skull. Possible causes can range from types of headaches to daily wear and tear.

Potential reasons for pain in the back of your head at the base of your skull include:
- Poor posture — If your shoulders are slouched and you’re constantly overextending your neck or looking down at your phone, it can cause pain in your head. Poor posture is a common reason for headaches at the bottom of your skull, as it causes tension in your neck, shoulders and back.
- Migraine — This type of headache is a neurological disorder that can cause throbbing pain in a particular area of the head, along with nausea, dizziness, and sensitivity to light or sound. It can vary in severity and often be recurring. Migraines can be triggered by hormonal changes, exercise and stress.
- Occipital neuralgia — This is a less common type of headache that’s caused by inflammation of the nerve that runs from your scalp down to your spinal cord. The pain of occipital neuralgia radiates from the bottom of your neck up through your scalp to behind your ears. It can also cause light sensitivity, continuous throbbing and sharp stab-like sensations. It’s often associated with migraine disorders.
- Medication overuse — Even though pain relievers are meant to ease the aches in your body, they can actually cause headaches if you take too many. Medication overuse headaches, or analgesic rebound headaches, can range in severity from a dull ache to migrainelike pain. They usually stem from taking aspirin or acetaminophen almost daily, with the pain beginning after a dose wears off.
- Tension headache — We all get overwhelmed by daily responsibilities and issues, and too much stress can cause pain that feels like it’s wrapped around your head or the base of your skull. Besides the mild to moderate pain, tension headaches can also be coupled with other symptoms like trouble sleeping and sound sensitivity.
5 ways physical therapy can help treat pain in the back of your head and the base of your skull

Physical therapy can be a great treatment option for neck pain and headaches that are causing pain in the back of your head. Some are manual therapy methods, while others involve exercise and habit changes.

Here are five ways that a physical therapist can help alleviate the ache:
- Soft tissue mobilization — The tension that can cause a variety of different headaches is stored in tight scar tissue. A physical therapist can apply pressure with their hands to feel around for the tissue and break up the scar tissue to release the tension. This can help alleviate the pain at the top of your neck, which could be radiating up to the back of your head.
- Joint mobilization — Since pain in the base of your skull is often connected to neck pain, it’s important to alleviate the pain around the joints in that area. There are facet joints, which are found in between your vertebrae, that work with your neck muscles for complete mobility. By moving the joints around with their hands, a physical therapist can find any restrictive tissue that’s causing tension and reduced range of motion.
- Dry needling — This is a technique that involves putting thin needles through the skin into the neck muscles, tendons and nerves to stimulate them. Dry needling can alleviate the tension as well as increase the mobility of your neck.
- Targeted exercises — There are plenty of exercises that can help alleviate pain in the back of your head at the base of your skull. Physical therapists can walk you through exercises that will strengthen your neck muscles as well as make them more flexible to increase the range of motion.
- Ergonomic suggestions — Since poor posture can contribute to the pain you’re feeling, a physical therapist can help you make small adjustments to decrease the pressure on your neck and back. This can include gait changes as well as possible recommendations for equipment that will help your posture on a daily basis, like an adjustable desk for your workspace.
SSOR can help alleviate pain in the back of your head at the base of your skull

Any sort of headache can make it difficult to carry out your daily responsibilities, especially if the pain is radiating from the top of your neck up the back of your skull. Physical therapy is a great treatment option for pain management. And that’s where Specialists in Sports and Orthopedic Rehabilitation comes in.

Contact us today for more information or to schedule an initial appointment.
May 25, 2023
3 ways to treat scoliosis-related neck pain with physical therapy
If you have scoliosis, you are likely familiar with the ways that it can impede your day-to-day life, including chronic neck and back pain. People with scoliosis are more likely to experience neck and back problems over the course of their lifetime. If you have scoliosis, you don’t have to live with this pain. A physical therapist can introduce you to a variety of techniques to help manage your scoliosis-related pain and create a treatment plan to help improve your quality of life.

What is scoliosis?

Scoliosis is when the spine curves in an abnormal way. Normally, there is a curve in the spine at the top of the shoulder and a curve at the lower back. For a person with scoliosis, their spine may curve from side to side or in an S or C shape. Their spine might also rotate or twist.

The degree of scoliosis can range from mild to severe. Depending on the severity, scoliosis can present in a variety of ways:
- Uneven shoulders.
- Uneven hips.
- One shoulder blade that sticks out more than the other.
- One side of the rib cage jutting forward.
- A prominence on one side of the back when bending over.
Most cases of scoliosis are idiopathic, meaning that they have no definite cause. If there is an identifiable cause, it is often caused by spinal birth defects or nerve abnormalities that affect the muscles in the spine.

How can scoliosis cause neck pain?

Scoliosis affects the spine, which is the core of our musculoskeletal system. The musculoskeletal system consists of our bones, joints, spine and muscles. Each part works together to support our everyday motions and activities. If one part is out of whack, the whole system is affected.

As such, even if your scoliosis is located in your upper, middle or lower back, it can still cause neck pain. This neck pain is often the result of a separate condition in your neck that developed due to your scoliosis. Some conditions that might be the cause of your scoliosis-related neck pain include:
- Forward head tilt — A forward head tilt is when the neck slants forward, placing the head in front of the shoulders rather than directly above. This head position puts increased amounts of stress on the neck, causing pain and headaches. If you have scoliosis, you may have developed a forward head tilt as a result of abnormal curvature in your upper or middle back.
- Cervical kyphosis — Cervical kyphosis is when your neck is either abnormally straight or bent backward. This condition can be caused by trauma, injury, poor posture, or congenital disorders such as scoliosis. Cervical kyphosis can place pressure on the spinal cord. In mild cases, this can cause stiffness, decreased range of motion, and pain in the neck, fingers, and toes. More severe cases of cervical kyphosis can cause paralysis and issues with bladder or bowel control.
- Spinal stenosis — Scoliosis can cause the spaces in the spine to narrow and create pressure on the spinal cord and nerve roots. This condition is known as spinal stenosis. Spinal stenosis most commonly develops in the lower back and neck. Spinal stenosis can cause a burning pain or ache in the affected area that radiates outward. Spinal stenosis in the neck can also cause numbness or weakness in the arms, hands, or fingers.
3 ways physical therapy can help reduce scoliosis-related neck pain

There are a number of PT techniques that a physical therapist may use to manage or reduce your scoliosis-related neck pain, including:
- Hot and cold treatment — Heat therapy can improve circulation and blood flow, relax muscles, and break up damaged tissue. A physical therapist may recommend heat therapy to provide temporary pain relief for your scoliosis-related neck pain. Minor stiffness can often be relieved with only 15 to 20 minutes of heat therapy, while more severe pain may benefit from longer sessions of heat therapy. Cold therapy can reduce blood flow, decrease inflammation and temporarily reduce nerve activity, providing some pain relief. Cold treatment should only be applied for 10 to 15 minutes. Using a combination of hot and cold therapy can help temporarily manage your neck pain and may be more effective when supported by other physical therapy techniques and professional medical care.
- Manual therapy — Manual therapy is a technique where physical therapists use their hands to move and manipulate parts of your body, including your neck and upper back. Your treatment plan may include a combination of neck mobilization, where a physical therapist slowly moves your neck joints and muscles, and upper back manipulation, where a physical therapist applies single, small movements to the joints and muscles in your upper back. Research indicates that these manual therapy treatments are effective in reducing back and neck pain.
- Therapeutic exercise — A physical therapist may include customized exercises as part of your treatment plan. These exercises are designed to help return your spine to a more natural position. Therapeutic exercise can help restore muscular symmetry and proper posture alignment and derotate and elongate the spine. By helping to correct the curves in your spine, this PT technique can also correct your head and neck alignment, reducing your scoliosis-related neck pain.
Physical therapists at Whatcom PT can help you manage your scoliosis neck pain

Your life doesn’t have to be dictated by your pain. At Whatcom Physical Therapy, our team of specialists is prepared to help you get your life back on track.

Our physical therapists can assess your scoliosis and identify the specific source of your neck pain. After evaluation, they can create a treatment plan that’s customized to your needs. With the support of one of our specialists, you can start to manage your scoliosis symptoms and get back to doing what you love.

Contact our team today for more information or to schedule an initial appointment.
May 5, 2023
Neck misalignment: Symptoms, signs and treatments
Neck misalignment can reveal itself in a number of different ways. This condition can lead to serious discomfort and even chronic neck pain. If you feel a sharp pain in your neck after a long day of work, or experience neck pain when you wake up in the morning, you may be suffering from neck misalignment. When symptoms like these begin to appear, it is important to find treatment options that can provide relief.

Neck misalignment is a condition that occurs when the vertebrae in your neck are not properly aligned. This condition is also known as upper cervical misalignment. The misaligned vertebrae that produce this condition are part of your spinal column. When the vertebrae fall out of alignment and grind up against other parts of your spine like bones and nerves, the result can be very painful.

Symptoms of neck misalignment

If you are suffering from neck misalignment, these symptoms may affect your daily life. Neck misalignment varies in severity, and not all people experience all of the same symptoms. Below are some of the most common symptoms reported:
- Neck pain — This is the most common symptom of neck misalignment. Neck pain from misalignment can feel sharp or dull for different people, or even for the same person at different times. Pain from neck misalignment can also spread to other parts of the body. Someone with neck misalignment may feel aches and pains in their neck, shoulders and upper back.
- Headaches — Like pain, headaches caused by neck misalignment can vary in intensity. They can also be felt in different parts of the head. These headaches can occur multiple times throughout the day and last for minutes at a time. The main cause of these headaches is nerve irritation and compression, which is caused by tension due to neck misalignment.
- Numbness — Compression and irritation of nerves can also lead to sensations of tingling and numbness. Even when these symptoms are caused by misalignment in the neck, they may be felt throughout the body. Nerve pinching in the neck can lead to numbness in the hands and fingers.
Signs of neck misalignment

While the symptoms of neck misalignment are felt by the patient, signs are issues that can be observed externally by another individual. A health care specialist may use these signs to assist their diagnosis of neck misalignment.
- Limited movement — Neck misalignment can cause a patient’s range of motion to be limited. If you have difficulty moving your head up and down or side to side, it may be a sign of neck misalignment.
- Cracking sounds — These sounds can happen when someone moves or stretches their neck. Loud cracking or popping can be a sign of a misaligned neck. Though people with proper neck alignment can exhibit this sign as well, it is important to determine whether the frequency and intensity of the cracking noises fall into a normal range.
- Swelling and inflammation — Neck misalignment can cause certain muscles and tissue to swell. This can make those parts of your body tender and more vulnerable to pain. Swelling and inflammation around the neck can be a clear sign of neck misalignment.
Treatments for neck misalignment

When it comes to treating neck misalignment symptoms, it is important to consider the core issue. A solution that leads to neck realignment or prevents future misalignment can yield great results over time. It can also help to combine treatment options. Physical therapy specialists can work with you to build a treatment plan that incorporates multiple sources of relief.
- Pain medication — Over-the-counter pain medication can help relieve symptoms of neck misalignment in the short term. In some cases, your doctor may prescribe muscle relaxants or other medications to help relieve pain and muscle tension. While medication can be helpful, it does not address the root causes of your symptoms. For long-lasting relief, it may be more useful to use other neck pain relief solutions.
- Manual therapy — Manual therapy is the practice of hands-on physical therapy treatment. Physical therapy specialists use specialized manual techniques designed to improve the patient’s health and alleviate pain. They can often realign the spinal column, addressing neck misalignment at the source.
- Therapeutic exercise — Another way to address neck misalignment while improving general health is therapeutic exercise. Through a personalized exercise program, you can work to improve range of motion and alleviate tension built up by neck misalignment. Physical therapy techniques like this can also improve your posture, which can prevent future misalignments.
Find treatment options for your neck misalignment symptoms at Panther Physical Therapy

Are you ready to address the symptoms of your neck misalignment? At Panther Physical Therapy, you can get help from our expert team of physical therapy specialists. With a record of delivering clinical excellence for 20 years, you can trust us to address your neck misalignment with a range of effective treatment options.

Contact our team today for more information or to schedule an initial appointment to treat your neck misalignment.
May 5, 2023
4 causes of sore front neck muscles
Typically, if you have pain around the front of your neck, you may assume it’s caused by a sore throat. While this is one possible condition that can cause your front neck muscles to be sore, if your pain is not accompanied with other cold or flu symptoms and instead feels tied to the motion of your neck, you may instead have a musculoskeletal injury.

This type of injury refers to damage in the muscles, bones, ligaments, tendons and nerves. You may feel this pain in just one area of the body, such as your back and neck. About half of all individuals will experience a neck pain episode over the course of their lifetime. As such, it’s important to know the potential causes of neck pain, as well as what treatment options are available.

4 common issues that can lead to sore muscles in the front of your neck

If you are experiencing pain or soreness in your front neck muscles, you may have one of these injuries or conditions:
1. Strain — A muscle strain, or pulled muscle, happens when a muscle is overstretched or torn. While strains can happen in any muscle, they are most common in your lower back, neck, shoulder and hamstring. Muscle strain in the neck typically occurs due to overuse. A variety of day-to-day activities can cause this, such as hunching over a smartphone or desk at work. As a result, you may experience sore front neck muscles, especially from a strain in the side of your neck. Other symptoms may include shoulder pain and headache.
1. Whiplash — Whiplash is a neck injury caused by a force rapidly moving your head forward, backward or sideways. This sudden motion causes your neck’s tendons and ligaments to stretch and/or tear. These injuries are collectively known as whiplash, or cervical strain. Whiplash commonly occurs during a motor vehicle collision but can also be caused by a fall or a blow to the head. Whiplash can cause sore or tender front neck muscles, as well as stiffness and headache.
1. Tendinitis — Tendinitis is the inflammation of your tendons, thick fibrous cords that attach muscle to bone. While tendinitis is most common around your shoulders, elbows, wrists, knees and heels, it can occur in any tendon. This includes the tendons in your neck. Repetitive action is the most common cause of tendinitis; as such, you may be at a higher risk of tendinitis if you regularly participate in certain sports, such as tennis, golf or bowling. Jobs that require physical exertion, overhead lifting or repetitive motions may also put you at higher risk for tendinitis.
1. Cramps or spasms — Cramps are the sudden, involuntary tightening of one or more muscles and can cause intense pain. Sometimes called a charley horse, muscle cramps most commonly occur in the calves, feet and hands. However, they can happen in any part of your body where there is muscle, including the neck. You might develop a neck spasm if you strain your neck during exercise, carry a heavy item with one or both arms, or place a lot of weight on one shoulder with a heavy bag. Neck spasms can also be caused by poor posture and dehydration. When a neck muscle suddenly contracts, it can make the front of your neck sore.
How can you treat sore muscles in the front of your neck?

Your neck pain doesn’t have to be a permanent part of your everyday life; you can try at-home and clinical treatments to relieve your discomfort. Those treatments can include:
1. Stretches — Most common, nonserious causes of neck pain can be treated through gentle stretching exercises. Gently flexing your neck forward and backward or side to side can help relax the muscles in the front of your neck, alleviating pain and soreness. Be sure to check in with your health care provider or physical therapist before incorporating neck exercises into your daily routine.
1. Physical therapy — Physical therapists are trained to treat the muscles, ligaments, tendons and other tissue of the human musculoskeletal system. This training allows them to diagnose neck issues and to help you figure out how to best treat your sore front neck muscles. A physical therapist may recommend a variety of therapy methods, such as:
- Manual therapy — Manual therapy is a technique where a physical therapist uses their hands to move and manipulate the joints and soft tissue. Studies have shown that manual therapy, when used in combination with other therapeutic techniques, can lead to quicker reductions in neck pain.
- Therapeutic exercises — A physical therapist may prescribe therapeutic exercise as part of your treatment plan. These exercise programs are designed to help correct impairments and restore muscular and skeletal function.
- Dry needling — Dry needling involves inserting tiny needles into the skin to relieve tension in trigger points or tight bands in the muscles. This can lead to decreased pain and improved muscular function.
Back in Motion PT is prepared to help reduce your front-of-neck muscle soreness

Determined to reduce pain and soreness in your neck muscles? Our team at Back in Motion Physical Therapy is primed to help you meet this goal.

Contact one of our front desk coordinators today to schedule your free 15-minute screening to determine if physical therapy can help treat your sore front neck muscles.
April 5, 2023
What is neck crepitus (and what can you do about it)?
Neck crepitus is a condition involving the sound that the tissue in the neck and spinal column makes upon movement. Most people experience this at some point in their lives. When the sounds of neck movement show up without any other symptoms, this is usually nothing to be concerned about. However, when your neck movements cause sounds and other symptoms, like pain, headaches, or discomfort, this may be a reason to consult with a medical professional.

To learn more about the symptoms, causes and treatments associated with neck crepitus, keep reading below.

What are some of the symptoms of neck crepitus?
- Cracking — One symptom of this condition is hearing and feeling a cracking sensation in your neck. For example, you might suddenly feel a crack in your neck when turning your head a certain way.
- Popping — Another symptom of this particular neck condition is a popping sensation. You might lift your head to look up at something and feel something pop in your neck.
- Grinding — A third symptom of neck crepitus is grinding. This one is a little less common, but not abnormal. If you move your head and feel a grinding in your neck, this is typically just neck crepitus.
- Snapping — One more symptom of this neck condition is snapping. It is common to feel like your neck snaps ever so slightly when moving your neck a certain way, so if you experience this, it’s usually no cause for concern.
What are some of the causes of neck crepitus?
- Gas bubbles — One of the most common causes of neck crepitus is gas bubbles that form in your neck joints. When you move, the bubbles are released, making the noise you hear in your neck.
- Cartilage — When your cartilage ages and becomes thinner and worn out, this may also be behind the sounds you hear coming from your neck.
- Injury — Old injuries may also be behind the sounds you hear when you turn your head. If you’ve suffered a neck injury in the past, this might be why.
- Posture — Bad posture can cause a lack of flexibility in the neck and weakened muscles, which may contribute to the noises that come from your neck when moving it.
What are some of the treatment options for this condition?

Have you been experiencing this condition frequently enough that you want to find some sort of treatment option? Fortunately, there are several options for you. These treatment methods listed below are simple yet effective ways to manage your neck popping.
- Try out physical therapy — Physical therapy is typically a very effective treatment option for those who have neck crepitus. A physical therapist can guide you through a series of intentionally designed exercises to improve your neck flexibility and muscle strength. It’s a good long-term wellness option that can help you reach your goal of minimizing any neck popping, cracking, grinding or snapping.
- Improve your posture — Since poor posture is one of those factors that can lead a person to experience neck popping, taking the necessary steps to correct poor posture can be helpful. If you frequently find yourself slouching or hunched over, you’ll benefit from working on improving your posture. You can do so by researching corrective exercises on your own at home or by reaching out to a professional, like a physical therapist.
- Perform stretching and muscle-building exercises — Another method you may want to try is stretching and performing muscle-building exercises. Although you can research the right exercises yourself, we recommend that you consult with an experienced physical therapist to avoid any injury. The right exercises will help build mobility and increase the range of motion in your neck so that you might experience neck popping a little less.
Advent PT wants to help you treat your neck crepitus

If you are weary of living with this or another similar condition, we suggest that you visit the experienced physical therapy specialists at Advent Physical Therapy. We partner with our patients to help them build a sustainable health plan with the goal of preventing future pain or discomfort, no matter the condition.

We offer patient-centered physical therapy services. Every patient has a unique set of needs, and we know that their physical therapy plans should reflect that. A free screening can help us determine the right treatment course for your individual needs.

Contact our team today for more information or to schedule an initial appointment.
March 3, 2023
What can I do about neck pain when turning my head?
Unfortunately, it’s very likely that you will experience neck pain more than once in your life. Studies indicate that up to 65% of people recover from a neck pain episode within one year. However, many people experience neck pain episodes several times throughout their lifetime.

Neck pain that flares when you turn your head can especially limit your daily activities. Even a simple glance over the shoulder can feel like an impossible task. While there are many potential causes of this neck pain triggered by head turns, many cases of this type of discomfort stem from stiff neck muscles. Treatments like physical therapy exercises can help you ease your neck pain and regain your mobility in your neck and around your shoulders.

What is causing your neck pain when you turn your head?

Your neck contains an intricate connection of nerves, vertebrae, muscles and tendons. Because your neck protects and moves your cervical spine, and because of the proximity of your cervical spine to the brain, a neck injury can become dangerous. As a result, you should seek immediate medical attention if your neck pain is linked to a traumatic incident such as a car accident.

If your neck injury developed over time, it may be due to overuse, or the repetition of the same motions over time. This can especially occur if you use your neck muscles frequently at work, like when operating heavy machinery or lifting heavy objects.

On the other hand, you can develop a neck injury after long periods of inactivity and poor posture, such as slouching over a desk for hours at a time. Doing so can limit blood flow to your neck muscles and build tension in surrounding tissue. Your neck pain can also be linked to other causes, including:
- Whiplash.
- Poor sleeping habits.
- Pinched nerves.
4 tips to help reduce your neck pain when turning your head

If you have stiff and sore neck muscles, it can quickly become difficult to turn, raise or lower your head. Finding an effective treatment can help you regain control of your neck mobility and reclaim your daily routine with less pain. The following are a few noninvasive treatment options you can use to help reduce neck pain when turning your head:
- Rest — Taking a break from your normal routine can help reduce your pain. For example, you may need to take a couple days off work to allow your neck muscles and surrounding tissue to heal from an injury like a strain. Resting can also reduce your risk of further injury while your neck is still in a vulnerable state. While resting, you can try applying ice or heat to limit pain and encourage healing.
- Adjust your posture — How you hold your neck and head can have a lot to do with your neck pain. For example, if your neck juts forward while working at a desk, your shoulders are forced to carry additional weight. If you find yourself sitting with your head and shoulders slumped forward, make an active decision to change your position. Try to sit with your spine straight, your shoulders back and your head upright. Doing so can reduce tension around your neck and ease your pain.
- Adjust your pillows — Sleeping with your head too low or too high can easily lead to a sore neck in the morning. Often, such positions are a result of the pillows you’re using. Check to make sure that your pillow is helping you maintain a straight spine while you’re sleeping. If it’s not, consider getting a new one. You could also add or subtract pillows to raise or lower your head to a comfortable position.
- Go to physical therapy — Physical therapists are well versed in musculoskeletal health. They can introduce you to strengthening exercises in your neck and shoulders, which can restore weakened muscles and increase your mobility. With increased strength, your shoulders can better support your neck, head and upper limbs while sitting at a desk. Physical therapists can also help teach you optimal postures and positions that can limit overuse injuries. They can also educate you on desk and keyboard heights that maximize comfort over time.
Find help for neck pain at Armor Physical Therapy

Tired of feeling neck pain every time you turn your head? Our Armor Physical Therapy specialists can help you find effective ways to reduce neck pain. We can evaluate your neck and reveal the root cause of your pain. Our team can also build you a personalized therapy plan designed to decrease pain and improve your ability to move your neck.

Neck pain keeping you stuck at home? Our therapy team can still help you get the physical therapy you need. In fact, our at-home care and virtual therapy services are intended to be used right from your home. We can even help you treat your neck issues if you don’t have a doctor’s referral.

Contact us today for more information about our neck pain treatment services or to schedule an initial appointment.
February 9, 2023
5 stiff neck remedies you can do at home
Do you find yourself constantly battling with a stiff neck, turning everyday activities into daunting tasks? You’re not alone. At Armor Physical Therapy, we understand how limiting and frustrating neck stiffness can be.

Neck pain is the fourth-leading cause of disability around the world, and it is often linked to stiffness and lack of mobility. With a stiff neck, daily tasks such as working at a desk or lifting your arms can feel close to impossible, especially since the symptoms of a stiff neck can compound. For example, if you have a stiff neck, you may feel soreness in the area around your shoulders or experience frequent headaches. In addition, you may feel sharp pain when moving your neck and turning your head to the side.

To help regain mobility in your neck and shoulders, it can be important to start treatment as soon as you can. At-home remedies can help relieve pain and stiffness, and noninvasive techniques at a physical therapy clinic can help release tension in your neck so that you can get long-term relief and get back to your routine.

Why are you feeling a stiff neck?

A muscle strain, or slight tears that form in the muscle tissue, is one of the most common causes of a stiff neck. You can develop a stiff neck after sleeping in the wrong position or suddenly jerking your head in an unnatural position. You can also develop a stiff neck if you repeatedly turn your head from side to side and develop a repetitive strain injury. In addition, consistently sitting in a slouching position can place immense pressure on your neck, restricting blood flow and tightening the muscles around it. Lastly, excessive stress can cause you to feel neck stiffness, as you can hold emotional stress physically in your shoulders.

5 stiff neck remedies you can do at home

There are several ways you can treat and manage your stiff neck symptoms. You can try the following techniques to regain mobility and healing quickly:
- Massage — Massaging your neck and its surrounding tissue can help reduce the tension in your muscles that may be making your neck stiff. It can also improve blood flow to your neck, which can also relieve tension. You can try applying massages yourself, ask a partner to massage your neck, or visit a professional physical therapy clinic for help. Someone like a physical therapist can locate problem areas that would be difficult to reach on your own and apply soft tissue mobilization techniques.
- Ice and heat — Applying ice can help reduce the inflammation in your neck that may be causing stiffness and pain. You can apply ice a few times a day for a couple of days to help keep the inflammation at bay. After a few days of icing, you can alternate cooling and heating the area. Heat can help soothe your sore muscles and reduce pain.
- Stretch — Since a stiff neck is often caused by strained muscles, you can help encourage your muscle strain to heal and prevent further injury by doing some simple neck stretches once or twice a day. To start, you can try slowly rolling your head in a clockwise direction 10 times, switching directions for 10 more rolls. Combining this stretch with other stretches and exercises can strengthen your muscles, improve their flexibility, and reduce pain.
- Physical therapy exercises — It may be beneficial to see a physical therapist to establish an at-home exercise routine for your stiff neck. Physical therapy exercises can be especially helpful if you have been living with neck stiffness over a long period of time. Most importantly, at-home exercises can help you keep up with your neck stiffness and make sure that it doesn’t get worse over time or between PT sessions.
- Determine the root cause — There are many root causes that may be behind your neck stiffness and pain. It could be rooted in how your neck is positioned while you’re sleeping. How good (or bad) your posture is when sitting at your computer could dictate how stiff and painful your neck is. And these are just two common sources of neck stiffness and discomfort. Paying attention to when your neck feels stiff or painful can help you determine the root cause of your symptoms. However, if you just can’t figure out the source of your symptoms, a physical therapist can help you.
Why Choose Armor Physical Therapy for Your Stiff Neck?

A Patient-Centered Approach

We believe in treating more than just symptoms. Our dedicated team takes the time to understand your unique situation, ensuring that the care you receive is as individual as you’re. We’re committed to guiding you through each step of your recovery journey with empathy and expertise.

Professional Yet Warm Care

Our therapists combine their extensive knowledge with a genuine passion for helping others. This blend of professionalism and warmth ensures that you not only receive the highest standard of care but also feel supported and valued as a person, not just a patient.

Cutting-Edge Treatments Tailored to You

At Armor Physical Therapy, we stay at the forefront of the latest therapeutic techniques to offer you the best possible care. From manual therapy to personalized exercise plans, we tailor our treatments to meet your specific needs, helping you find lasting relief from stiff neck pain.

While immediate remedies offer quick relief, adopting long-term strategies ensures your neck remains supple and strong. If your neck pain persists, or if simple movements cause significant discomfort, reaching out to a physical therapist can provide the specialized care you need. At Armor Physical Therapy, we can offer targeted strategies, from therapeutic exercises to manual therapy techniques, tailored specifically to your situation.

Our physical therapists at Armor Physical Therapy are skilled in treating all kinds of neck pain, including whiplash, slipped discs and strains. Don’t let a stiff neck dictate your life any longer. Take the first step toward lasting relief by scheduling an appointment with us today. Our friendly team is ready to welcome you and start you on the path to a more comfortable, active lifestyle.

You can visit us at Battle Creek, Battle Creek Lakeview, Kalamazoo, East Kalamazoo, Holland, Mattawan, Midtown (Downtown Kalamazoo), Plainwell,  Portage, Richland, Schoolcraft, and Three Rivers clinics so we can help you quickly resolve the debilitating neck pain you’re feeling now – and learn how to prevent it in the future.
February 7, 2023
Why am I feeling neck pain at the base of my skull?
Neck pain is one of the most common types of pain among American adults. In fact, about 6% of women and 4% of men are dealing with neck pain on a daily basis.

If you’re experiencing neck pain at the base of your skull, you could be experiencing symptoms of a variety of conditions. Determining the cause of your neck pain is the first step toward treating it.

When to seek help for neck pain at the base of your skull

Many people want to treat neck pain at the base of their skull immediately, especially since it can trigger painful headaches. You should seek medical attention right away if your neck pain started after a traumatic injury, or if you experience any of the following symptoms:
- Pain that worsens over time.
- Pain that radiates down your arms or legs.
- Migraine.
- Numbness or tingling.
- Fever.
Whether your pain is sharp or dull, a physical therapist can help you learn what could be causing your neck pain and can offer effective treatment.

4 common causes of neck pain at the base of the skull

The base of the skull is where your cervical spine connects to your head. This area involves a complicated network of important nerves. It also includes joints, ligaments, tendons, and muscles that make it possible for you to turn and rotate your head comfortably. The base of the skull is especially important because of its proximity to the brain. Therefore, pain in this area should be taken seriously.

There are many reasons why you may be feeling neck pain at the base of your skull. You may be feeling symptoms related to conditions like:
- Suboccipital muscle inflammation— The suboccipital muscles are a group of four neck muscles that run between the neck and skull. Their job is to help extend and rotate the head. Poor posture, like hunching over a desk, can lead to tension and pain in these muscles and irritate the base of the skull. Physical therapy can help correct your posture and massage your tight muscles so that they release tension and help you decrease your pain.
- Herniated cervical disc — Each of the seven cervical vertebrae has a disc that cushions it. These discs are named C1 through C7. A herniated cervical disc between C1 and C2 can trigger pain that feels like it’s right at the base of your skull. If you are diagnosed with a herniated cervical disc, your doctor may prescribe physical therapy to help you regain mobility.
- Occipital neuralgia — This issue occurs when one of your occipital nerves is pinched, irritated or damaged. Occipital neuralgia tends to cause throbbing, sharp or electriclike pain where your neck meets your skull. The pain may also radiate into one side of your scalp. Physical therapy can help release the tissue pinching your nerve so that you can get relief.
- Rheumatoid or osteoarthritis — Arthritis is an extremely common condition among adults and can occur when the cartilage between joints degrades over time. This degradation can cause the bones in the joint to rub together during movement and lead to both sharp and dull pain. Interestingly, arthritis often occurs in the C1 and C2 vertebrae. As a result, the neck pain you feel at the base of your skull could be due to arthritis-related inflammation.
How can physical therapists treat neck pain at the base of your skull?

While ice packs and pain medicine can help limit your pain throughout the day, they don’t necessarily treat the underlying cause of your neck pain. Physical therapists can evaluate your mobility and neck strength to treat the root of the problem.

Physical therapists are well versed in treating musculoskeletal injuries like upper neck pain. They have access to many techniques, resources and educational materials to help you quickly recover from neck pain at the base of your skull.

A few of the techniques your therapist may use to address your pain can include:
Find help for the neck pain at the base of your skull at SOL PT

Tired of feeling neck pain at the base of your skull? Our SOL Physical Therapy team is ready and willing to treat your pain. Our specialists can evaluate your neck to determine the exact cause of your neck pain. Then, we can build you a unique therapy plan designed to:
- Reduce your pain.
- Improve your neck mobility.
- Increase your ability to do normal neck-related activities.
- Decrease your risk of future neck issues.
You’ll also be able to sign up for virtual therapy sessions with us that can allow you to get help right from home.

Contact our team today for more information about our neck pain treatment services or to schedule your initial appointment.
February 5, 2023
Why do I have muscle pain in the front of my neck?
If you have pain around the front of your neck, you may think it’s caused by a sore throat. However, if your pain isn’t accompanied by any other symptoms of a sore throat and instead feels connected to the movement of your neck, you may have a musculoskeletal injury.

This kind of injury refers to damaged muscles, bones, ligaments or tendons. Neck pain at the front of your neck, specifically around the muscles, may be linked to a muscle strain. If you injured the front of your neck, you may also experience:
- Limited mobility.
- Stiffness.
- Tenderness around or on a muscle.
- Swelling.
Thankfully, physical therapy can help you manage your symptoms so that you can rotate and bend your head with minimal pain. In fact, studies have shown that therapeutic exercises significantly decrease the severity of neck pain.

4 reasons you may have front neck muscle pain

Neck pain is the fourth-largest physical complaint among people around the world. This is partly because the neck is an intricate and complicated body part that supports both the weight of the head and the alignment of the shoulders. In fact, there are hundreds of muscles, tendons, nerves, and ligaments in your neck that are vulnerable to injuries and conditions that can cause pain.

If you have pain in the front of your neck that feels like it could be located in your muscles, you may have a:
- Strain — A strain occurs when you have stretched or torn a muscle. This can happen in your neck for a few different reasons, such as from repetitive stress (which often occurs at work) or traumatic injury. For example, if you constantly sit or stand with your head hunched forward, you are placing unnecessary weight on the muscles in your neck. Doing so can lead to small yet painful muscle tears over time.
- Tendinitis — While tendinitis can commonly occur in your shoulders, knees and elbows, it can also occur in your neck. You can develop tendinitis when your tendons become inflamed after overuse, trauma or repetitive stress. Repetitive physical activities that involve your neck muscles or shoulders can irritate a tendon in your neck and cause pain. Swelling and tightness are hallmark symptoms of tendinitis.
- Whiplash — Whiplash occurs when a force causes your head to rapidly move forward and snap back, injuring the ligaments, muscles and tendons in your neck. Collectively, these injuries are known as whiplash. It is commonly associated with automobile accidents in which your head thrusts forward while the rest of your body stops with the motion of the vehicle. Whiplash can make the front of your neck feel sore and tender.
- Cramps or spasms — The front of your neck can also become painful due to cramps and spasms. Cramps refer to the spontaneous tightening of one or more of your muscles. While you may experience muscle spasms most often in your legs, they can occur in any muscle in your body. You can experience neck cramps after carrying heavy objects, holding your neck in an unnatural position for a long period of time, or being exposed to extreme heat. When a neck muscle suddenly contracts, it can make the front of your neck hurt.
What can I do about my front of the neck muscle pain?

Your neck pain doesn’t have to be something you live with. Instead, there are many treatments and solutions you can try to relieve your discomfort. Those solutions can include:
- Stretches — Stretches can activate your muscles and increase blood flow to your tissue. To help relieve your pain in the front of your neck, you can stretch your neck every day. Stretching your neck forward, backward, and side to side can release tight muscles in the front of your neck as well as the tissue around it.
- Hot and cold treatment — If your pain is intense and you notice swelling, ice treatments can help limit inflammation and pain. Meanwhile, heat can help promote blood flow to your injury and encourage it to heal.
- Physical therapy — Physical therapists can introduce you to targeted exercises that can address the front of your neck and the muscles around them. Physical therapists also have access to a variety of technologies and techniques, like dry needling, that can help ease your neck pain in a few sessions.
Continuum Wellness can provide top-notch PT to treat your neck muscle pain

Is pain in the muscles on the front of your neck making it difficult to turn your head or look up and down? Our physical therapists at Continuum Wellness can help. We can examine your neck and determine the cause of your pain. We can then use what we learn from our examination to develop and guide you through a personalized treatment routine.

Contact our team today for front of the neck muscle pain treatment or to schedule an initial appointment.
February 3, 2023
Pain in the neck when breathing: Why you’re feeling it and what PT can do about it
Many people feel neck pain after a long day of sitting at a computer or from having slept on it the wrong way. Roughly 30% of adults report having experienced neck pain at one point or another. Most of these aches and pains will go away after a while.

However, if you are experiencing neck pain that happens when you breathe, it may be a sign of something more serious. In this article, we’ll explain a few possible reasons why you’re feeling this way and what you can do about it.

What causes neck pain when breathing?

Due to the complex nature of the nerves, muscles and vertebrae that make up the neck, there are several possible causes for feeling neck pain when you breathe. Here are some of the most common:
- Pinched nerves — There are many nerve endings in the head and neck area. Often, these nerves can become compressed or pinched due to poor posture, repetitive movements, or an injury. When you breathe, your muscles may be pressing against a pinched nerve. This could be the cause of your pain.
- Soft tissue strain — The soft tissue in the neck can become strained from repetitive movements, such as looking down at a phone or computer screen. Soft tissue strain can also be caused by sleeping on your neck improperly, or turning your head too quickly and forcefully.
- Traumatic injury — A car accident, sports injury or other traumatic injury may be the cause of your neck pain. Even if your injury has been treated, you may experience symptoms of pain, discomfort and stiffness long after the injury occurred. Scar tissue can often build up in your neck muscles after an injury, which causes pain and stiffness in the neck.
- COVID-19 — Many people who have recovered from COVID-19 experience symptoms long after they have recovered from the disease. Muscle and joint pain is a common complaint among patients who have recovered from COVID-19. If you have recovered from COVID-19 in the past, your neck pain might be a lingering symptom of the disease.
- Herniated disc — If you are experiencing neck pain as well as numbness or tingling when breathing, you may have experienced a herniated disc. This occurs when the cushioning discs between the vertebrae in the neck and back ruptures, resulting in pain, weakness, and numbness in the neck as well as the shoulder and arm.
- Poor breathing habits — Believe it or not, poor breathing habits can actually cause neck pain, as opposed to the other way around. Shallow breathing can cause your torso muscles to naturally pull your neck muscles toward them, which can strain them over time. It’s essentially a type of repetitive strain injury caused by breathing.
- Poor posture — Some cases of neck pain are the result of poor posture, which can lead to herniated discs, pinched nerves, soft tissue strain and many other conditions. If you find that you have trouble breathing accompanied by neck pain, you may need to fix the way you hold your body throughout the day. You might even consider getting some ergonomically friendly furniture for your workstation if you spend long hours sitting.
Can physical therapy treat pain in my neck when I breathe?

Physical therapists are experts at treating pain in the neck, head and back due to injuries, joint and muscle issues, and other conditions. A licensed physical therapy specialist can diagnose the cause of your neck pain and determine the best course of action to treat it. A number of trusted physical therapy methods can be used to treat neck pain, including:
- Manual therapy.
- Dry needling therapy.
- Electrical stimulation.
- Spine stabilization.
Our team at Border Therapy Services has years of experience in helping people just like you. Our goal is to treat your pain at the source and get you back to doing the things you enjoy.

Contact our team today for more information or to schedule an initial appointment.
February 1, 2023
How to relieve muscle spasms in the neck and shoulder at home using things you learned in PT
If you’ve had a muscle spasm before, you know how painful it can be and why most people do their best to avoid them. On average, about 60% of adults have reported experiencing muscle spasms on occasion. Most people aren’t aware that physical therapy can help with muscle spasms. Not only this, but a physical therapist can give you techniques to help yourself at home. Keep reading to learn more about how you can take some of the physical therapist’s treatment methods home with you to relieve muscle spasms in the neck and shoulder.

3 ways to relieve muscle spasms in the neck and shoulder at home

Each of the methods listed below is something that you likely have or will learn about during physical therapy. You can take these tips and apply them even while you’re in the comfort of your own home.
1. Do neck and shoulder stretches — Your therapist has likely taught you that it’s important to stretch your muscles, especially after experiencing muscle spasms. If your spasm occurs in the neck or the shoulders, it can be helpful to remember to stretch them before and after any exercise and a few times each day just to increase flexibility and release tension in the muscles.
1. Perform manual manipulation — Performing manual manipulation on yourself is another great way to help reduce the risk of future muscle spasms. It can help by loosening soft tissue and muscle and reducing tension in the muscles that may be contributing to the spasms.
1. Build your neck and shoulder strength — Through regular exercise, you can build your neck and shoulder muscles so that they are able to withstand rigorous activity. It’s important to slowly build strength to avoid overuse or strain, which is one of the common causes of spasming.
Schedule an appointment with us to help relieve your neck and shoulder muscle spasms

Staying mobile is a great way to prevent issues with your neck and shoulder spasming. We know that regular movement can sometimes be difficult to stay on top of. The physical therapists at Peak Performance Sports and Physical Therapy can guide you toward active recovery so that you can relieve your neck and shoulder muscle spasms. We want to help you improve your quality of life and prevent the effects of lingering pain and injury.

If you or a loved one is experiencing muscle spasms that are affecting your daily life, contact us today for more information or to schedule an initial appointment.
August 15, 2022
4 benefits of doing neck range-of-motion exercises daily
One out of 3 people experience neck pain at least once a year. While types of neck pain can vary, they can all significantly impact a person’s range of motion. Range of motion refers to the amount of movement around a joint or body part. Neck stiffness often reduces a person’s range of motion and makes moving the neck extremely painful. However, using neck range-of-motion exercises can help combat neck pain and restore a healthy range of motion.

4 benefits of doing neck range-of-motion exercises every day

Range-of-motion exercises can be effective methods for pain and stiffness relief. According to a study, stretching exercises considerably lowered patients’ neck pain. Besides minimizing pain, though, neck range-of-motion exercises can:
- Improve posture — Because many people spend hours bent over their phones or computers, their necks can stiffen, leading to a shortened range of motion. Neck range-of-motion exercises can help realign and straighten the neck before and after long working hours.
- Relieve tension — For many people, neck tension and headaches are linked. When nerves in the neck are compressed or irritated, a headache can be triggered. Stretching the neck can help relieve tension in the muscles around the head, easing symptoms of migraines and headaches.
- Improve blood flow — Your neck is an extension of your spine. In particular, the cervical spine vertebrae are most closely connected to your spinal cord. By moving the muscles around your neck, you can encourage blood flow to the spinal cord and brain — central parts of the nervous system. Increased blood flow encourages the nervous system’s healthy function.
- Increase strength — Neck mobility exercises help strengthen the neck. A stronger, healthier neck can more comfortably bear the weight of the head and shoulders. It can also help relieve pressure from the vertebrae. In addition, a stronger neck can help protect the brain. A study revealed that stronger neck muscles better protected the brain from athletic injuries.
Types of neck range-of-motion exercises that can benefit your mobility

A few range-of-motion exercises can help target many muscles in your neck. By using the weight of your head alone, you can gently stretch your neck and help relieve stiffness and pain. Exercises can include:
- Neck tilts — This involves tilting the neck to one side, holding it for 10 seconds and then repeating the motion on the other side.
- Neck rotations — Neck rotations include turning the head as far as possible to one side, looking over the shoulder. You can hold this position for at least 10 seconds before repeating on the other side.
- Neck flexion and extension — This exercise includes bending the head forward until the chin is close to the chest. Then, the head can fall in the opposite direction until it’s looking up. You can hold both positions for at least 10 seconds.
Armor PT can help improve your neck’s range of motion

Is your neck pain hindering your ability to turn your neck the way you used to? Armor Physical Therapy’s team of experts can address the cause of your neck pain and help restore your range of motion. We can also help you discover and practice the neck range-of-motion exercises that work best for you. Contact us today for more information or to schedule an initial appointment.
August 15, 2022