Why Does My Neck Hurt? Common Causes of Neck Pain Explained

Neck pain can sneak up on you. One day you wake up with a stiff neck, and before you know it, you’re struggling to turn your head, focus at work, or even get a good night’s sleep. Whether it’s a dull ache or a sharp twinge, neck pain can quickly become a daily frustration.

The good news? You’re not alone—and more importantly, you’re not stuck with it.

At Physio Performance, we see a wide range of people dealing with neck discomfort, and in most cases, the causes are completely manageable with the right treatment. So, let’s break down some of the most common reasons your neck might be hurting—and what you can do about it.

1. Poor Posture

One of the most common culprits behind neck pain is something we all do without thinking: slouch. Sitting at a desk, driving, scrolling on your phone—it all adds up.

When your head is positioned forward of your shoulders (a posture often called “tech neck”), the muscles at the back of your neck are constantly working to hold your head up. Over time, that tension builds, leading to fatigue, stiffness, and eventually pain.

What helps?

Targeted strengthening and posture retraining can go a long way. At Physio Performance, we assess your posture and help correct the root of the issue—not just the symptoms.

2. Muscle Strain or Overuse

Ever lifted something heavy, slept in an awkward position, or held your head in one position for too long (like on a long flight or during a Netflix binge)? These activities can strain the muscles in your neck, especially if they’re already tight or tired.

Muscle strain can feel like a sharp pull or a dull ache that spreads to the shoulders or upper back. It may also come with reduced range of motion—making it tough to look over your shoulder or tilt your head.

What helps?

Manual therapy, gentle stretching, and mobility exercises are effective ways to release tight muscles and improve movement.

3. Stress and Tension

When life gets hectic, your body responds. And for many people, stress shows up in the neck and shoulders. You might notice your shoulders creeping up toward your ears or a constant tight feeling around the base of your skull.

This tension can trigger headaches, jaw discomfort, and of course, persistent neck pain.

What helps?

Treatment often includes a mix of soft tissue release and strategies to reduce muscle guarding—along with advice on relaxation techniques and movement breaks.

4. Joint Stiffness or Degeneration

As we age, the small joints in the neck (called facet joints) can become stiff or worn. This is often referred to as cervical spondylosis or "wear and tear" arthritis. The discomfort might feel deep and achy and can sometimes cause pain that radiates to the upper back or arms.

What helps?

Mobilisation techniques, strengthening exercises, and improving overall neck movement can make a significant difference in reducing pain and improving comfort.

5. Nerve Irritation or Compression

If you’re experiencing numbness, tingling, or pain that travels down your arm, you might be dealing with nerve irritation. This can happen when a disc in your neck bulges or herniates and presses on nearby nerves.

It sounds scary, but many people recover well with the right care.

What helps?

A combination of hands-on therapy, posture correction, and specific exercises to reduce nerve tension can help relieve pressure and improve symptoms.

6. Trauma or Whiplash

Been in a car accident or had a fall? Whiplash is a common injury that results from a sudden jolt of the head, often causing inflammation in the joints, ligaments, and muscles of the neck.

The effects might not show up immediately, but within days, stiffness, headaches, and neck pain can set in.

What helps?

Early intervention is key. A tailored rehab plan can support healing and help prevent long-term issues.

Getting the Right Support

At Physio Performance, we take a full-body approach to neck pain. That means we don’t just look at your neck—we assess how your posture, mobility, and strength all contribute to the bigger picture.

Our goal is to help you move with ease, reduce discomfort, and get back to doing what you love—whether that’s work, sport, or simply turning your head without wincing.

Don’t Wait for It to Go Away

Neck pain is common, but it’s not something you have to put up with. If your discomfort is lingering or getting worse, we’re here to help.

Book an appointment with Physio Performance today and let’s start working toward a healthier, more mobile neck—together.