Lower neck pain

The spine is made up of bony “blocks” called vertebrae with softer shock absorbing “discs” in between. The disc is a common cause of lower neck pain. To check whether the disc is the most likely source of your pain

  • The pain should be localised in the lower part of the neck between your shoulders (not up near your skull)

  • Disc pain is almost always worse when sitting, and particularly when looking down (eg reading, using your phone)

  • Walking is almost always better than sitting

  • Disc pain can radiate into the space between your shoulder blades

A key test to determine if your pain is coming from your disc is a “chin tuck” movement. Start by finding a painful neck movement (bending, twisting) and rate your neck pain out of 10 whilst doing this movement (0 being no pain, 10 being the worst). Now watch the chin tuck video here and repeat the exercises exactly as described in the video for 10-15 times, to the point where the pain is being slightly reproduced. Now complete the movement that you initially deemed painful (bending, twisting). If your pain has now reduced during this movement, it is likely your pain is coming from your disc.

If after doing all of the above, you do not feel that your lower neck pain fits these features click here for a rehabilitation approach that is likely to be most effective.

Lower neck pain coming from the disc is not well described in the research literature. However, our experience is that physiotherapy treatment is highly effective in almost all cases. If your pain is relatively low (less than 4/10 on average) and not having a major impact on your life consider the following effective physiotherapy treatments you can do on your own.

  • Keep moving in activities that don’t aggravate the symptoms. Activity for lower neck pain is generally helpful provided it doesn’t significantly increase your pain by more than 2/10 during the activity or results in more than 2/10 pain for more than 30 minutes after the activity. For disc pain it is important to avoid prolonged sitting, repetitive neck bending and lifting if it increases your pain. For more information on controlling your posture during the day see here and here for sleeping posture. Standing, walking or lying for short periods is preferable to prolonged sitting

  • Read these resources on “pacing” and “more on pacing” to ensure you have the right balance between activity and rest to optimise recovery

  • Walking is a simple but effective treatment for lower neck pain. Generally walk 2 times a day for 10-20 minutes. When walking try and “walk tall” to keep your spinal posture aligned

  • Perform the “chin tuck” exercises every 2 hours completing 10-15 repetitions just to the point of pain. If they are working you should find your movement and pain improving. DO NOT complete these exercises unless you are sure you are doing it correctly (a mirror can help)

Negotiating the above exercise and rehabilitation program can be complex. Or you may not be noticing any improvement over a two week period. If this is the case why not try a free telehealth consultation with one of our expert practitioners by clicking the button below. Ongoing treatment by telehealth or face to face can also be provided if needed to guide your recovery.