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.