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New neck aches and pains
What you should know
It's quite common to develop new aches or pains from time to time, especially in the muscles, joints, or soft tissues of the body. These structures are part of what we call the musculoskeletal (MSK) system, and in most cases, discomfort in these areas settles down on its own with simple self-care.
Why do these pains happen?
Anyone can develop musculoskeletal pain - it can affect people of all ages, fitness levels, and lifestyles. As we age, natural changes occur in our tendons, joints, and soft tissues. These changes can increase our susceptibility to aches and pains.
Musculoskeletal pain often occurs without a clear injury. If you haven't had a fall or trauma, and you're otherwise feeling well, it's likely due to a minor strain or overuse.
Common triggers
Think about your recent activity:
- Have you taken on a new hobby or DIY task?
- Been gardening, walking, or on your feet more than usual?
- Lifted or moved something awkwardly?
- Have you been more sedentary than normal?
Even small changes in your routine can increase the physical load on your body. This can cause tissues to become irritated or inflamed-a common and normal response that's usually short-lived.
What you can do
Most of the time, symptoms settle with time, gentle movement, and some adjustments to your activity levels. Try to:
- Keep gently active - complete rest can make things worse
- Modify activities that aggravate symptoms - don't push through sharp or worsening pain
- Try simple, gentle exercises to support recovery
- Pace yourself and gradually build back up to your normal routine.
Some discomfort with movement or exercise is normal and usually not a cause for concern-as long as it isn't getting progressively worse and is steadily improving.
Recovery can take a few weeks, and it's not unusual for it to take up to six weeks for symptoms to fully resolve.
Simple exercises
We've included the link below to some gentle, joint-specific exercises that may help support your recovery. These can be useful for improving mobility, reducing stiffness, and supporting healing and strength rebuilding.
When to seek further advice
In most cases, self-management is appropriate. However, it's best to get in touch with a healthcare professional if any of these apply:
- Your pain started after a significant fall or injury
- You have severe night pain that doesn't ease with position changes or simple pain relief
- You have neurological symptoms like numbness, tingling, or muscle weakness
- You're feeling generally unwell alongside your pain - for example, if you have a fever, unexplained fatigue, or weight loss
- Your symptoms are not improving after a few weeks of self-care.
For office use only: Version 1 PFD_TS106 Publication date: August 2025
Neck pain is a common issue which most people will experience at some point in their lives. It can come on gradually over time or after sustaining an awkward position and, in most cases, is caused by stiff or overused muscles. An X-ray or scan is often not required to diagnose the cause of neck pain.
Below are some other reasons why we can get neck pain:
Non-specific Neck pain
This pain can arise due to tired or overworked muscles. There are lots of factors that can contribute to non-specific neck pain such as stress, anxiety, poor sleep and even depression. In most people this will settle with addressing unhealthy behaviours such as prolonged laptop/phone usage without breaks. Getting regular exercise has also been proven to help.
Whiplash
Whiplash is an injury related to a sudden movement or jerk of the neck, commonly experienced following a road accident or sports injury. The sudden movement causes a strain to muscles, tendons and nerves of the neck which can lead to temporary stiffness and pain.
Spondylosis
Spondylosis is a normal age-related condition where the cartilage that lines the bones begins to lose its smoothness. This can lead to a stiffness or loss of range of movement in the neck, and you may experience clicking or grinding. While these noises may be annoying, they are normal and not harmful. It is normal to have a flare up of symptoms which normally settles with time.
Cervical radiculopathy (Nerve related neck pain)
This is caused when a nerve root is being compressed or irritated in the neck. Along with neck pain, you may get pain shooting down your shoulder into your arm. Other symptoms such as pins and needles or numbness are also an indication that there is nerve irritation. In most cases this will resolve with time as the nerve root irritation settles. If you are experiencing weakness in your arm, or if you are experiencing the above symptoms in both of your arms you should arrange to see your GP.
Managing Neck Pain
- Try to remain active, keeping up with exercise or work
- Taking over the counter pain relief. Follow the instructions on the packet and speak to your GP if you are unsure what if safe for you to take. GPs can also prescribe stronger pain relief if appropriate
- Heat packs can be beneficial to help relieve pain and relax muscles
- Consider your working habits. Adjusting your computer screen to eye level can help alleviate excess strain on the muscles in the neck. Taking regular breaks can also help to avoid overloading the neck muscles
- If your neck pain is worse in the morning, it may be worth looking at your pillow. Having a pillow that keeps your neck in a neutral position can help to limit pain in the mornings. It is worth trying several different pillows as everybody's preference will vary and what works for some might not work for others.
If you would like this information in another format, for example large print or easy read, or if you need help comm unicating with us please contact:
First Community (Head Office)
Call: 01737 775450 Email: fchc.enquiries@nhs.net Text: 07814 639034
Address: First Community Health and Care, Consort House, 5-7 Queensway, Redhill, Surrey, RH1 1YB.
For office use only: Version 1 PFD_TS091(3) Publication date: April 2025