Neck Pain Part 1

Why we get neck pain (3 min read)

Suffering from Neck pain or headaches? You’re not alone. Most people experience neck pain or discomfort at some point.

But why do our necks hurt? It can be so debilitating when you can’t have normal neck function. If you know what I’m talking about, read on.

Let’s Cover:

  • What causes neck pain.
  • How to start managing & resolving your pain

What causes neck pain?

Upper back muscles:

Levator Scapulae (LS), Rhomboids (R) & Trapezius (T) muscles
  • The Levator Scapulae muscle is responsible for elevating the shoulders (shrug)
  • The Rhomboids pull the shoulders back (shoulder squeeze)
  • The Traps help stabilise the shoulders.

If you sit at a desk, keep your shoulders elevated and reach your head forward to do just about anything – then your neck might look something like this:

So you can imagine how much these muscles overwork, creating poor posture and putting your neck under tremendous strain.

Important Shoulder muscles to note -

The rotator cuff muscles play an important role in stabilising the shoulder joint. They commonly become tight and inflamed, as they are used incorrectly by many people.

The pec minor muscle functions to move the shoulders forward and downward. With poor posture and a sore neck come the slouching shoulders – so you can see where this muscle plays a role.

What you’ll often find while having a sore neck, is that these muscles tend to be tight and restricted. Once you bring movement back to the shoulder joint, it can help relieve your neck pain.


If you can start reducing tension through the back of your neck and shoulders, whilst at the same time working to bring your neck back to centre – you’re on your way to beating neck pain!

1: Sit upright and focus on your neck alignment.

One of the easiest things you can start doing without any equipment, is practice bringing your chin in and straightening your neck.

Do it gently and try to focus on feeling the muscles at the front of your neck working.

Hold for up to 30 seconds at a time and proceed to repeat this exercise 3-5 times in a row (with a short rest in between).

  • Another thing you can do – Try and catch yourself pushing your head forward (it probably happens more then you realise). The more you can keep your neck straight, the less strain you will have on the back of your neck – and guess what? Less pain!

2: Stretch the back of your neck

  • Proceed to tilt your head slightly forward and to the side.
  • Hold this stretch for 30 seconds on either side and repeat 3 times in a row (with a short rest in between)

3: Pec stretch against a door:

Find a doorway or any wall that you can use.

Keep your arm straight and rotate your body, bringing your shoulder forward and stretching the front of your shoulders and chest.

This will open up & stretch Pec Minor

Start implementing these three solutions. We’ll be sharing more in the upcoming blog posts.

Thank you for reading our blog post, we hope the information was helpful.

Please comment below or get in touch if you have any questions.

Disclaimer: If you are currently experiencing severe/chronic pain, then you should be consulting an allied health professional (physiotherapist/osteopath etc.)

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