Why Neck Pain Isn’t “Just Tension” — And How Physiotherapy Can Help You Move Freely Again

💻 “It’s Just a Bit of Tension”… Until It Isn’t

You’ve been sitting at your desk for hours. Your shoulders start to creep upwards, your head drifts towards the screen, and before you know it, your neck feels tighter than your schedule.

Sound familiar?

You roll your shoulders, stretch a bit, maybe even book a massage — and for a while, it feels better. But by midweek, the ache is back. Sometimes it spreads into your shoulders, sometimes you get a headache that feels like it’s wrapping around the base of your skull.

If this is you, you’re in good company.

At Chiltern Physiotherapy in Chorleywood, neck pain is one of the most common issues we see - especially among desk workers and active adults who spend a lot of time sitting, scrolling, or working from laptops.

And here’s the thing: neck pain isn’t “just tension.” It’s your body’s way of saying, something needs attention.

👩‍💼 Sarah’s Story: From Stiff Neck to Stress-Free Movement

Sarah, a 42-year-old marketing manager, came to see us after months of recurring neck and shoulder pain. Like many people, she’d been working from home since the pandemic. Her “temporary” workspace had become permanent — a dining chair, laptop, and long days of back-to-back Zoom calls.

At first, she brushed it off as normal “work stress.” But the stiffness got worse. She found herself waking up with headaches, rubbing her shoulders between meetings, and avoiding the gym because of the ache.

“I kept telling myself I just needed a break — but even after a week off, the pain was still there. That’s when I realised it wasn’t going to go away on its own.”

During her physiotherapy assessment, we identified tight neck and shoulder muscles, poor postural endurance, and weakness around her upper back — all classic signs of postural overload.

We worked together on hands-on treatment, posture correction, and simple exercises she could fit into her day. Within a few sessions, her pain reduced dramatically. By week six, she was back to sleeping well, feeling stronger, and finally able to get through her workday without discomfort.

🧠 What’s Actually Going On When Your Neck Hurts

Your neck (cervical spine) is made up of seven vertebrae, supporting the weight of your head — which, fun fact, weighs around 5–6kg (roughly the same as a bowling ball 🎳).

When your head sits in a good, upright position, that weight is evenly distributed. But when you lean forward (for example, looking down at your phone or laptop), the effective weight on your neck can increase to 20–25kg.

That constant strain can:

• Tighten muscles around your shoulders and upper back

• Irritate small joints in your neck

• Affect blood flow and nerve sensitivity

• Trigger tension headaches

Over time, this leads to mechanical neck pain — not caused by trauma, but by prolonged poor posture, repetitive strain, and lack of movement.

⚖️ Why Rest (and a Quick Stretch) Isn’t Enough

It’s tempting to think a few days of rest or a massage will sort it. And yes, they can help in the short term — but they don’t fix the underlying cause.

Neck pain often lingers because:

• The supporting muscles are weak or imbalanced

• Joints are stiff from lack of movement

• Your daily habits keep feeding the problem

Without addressing those factors, the pain keeps returning. That’s where physiotherapy steps in — not just to treat the symptoms, but to correct the cause.

🩺 How Physiotherapy Helps Neck Pain

At Chiltern Physiotherapy, we use a combination of hands-on treatment, movement retraining, and personalised exercises to help you move freely again.

Here’s what a typical recovery journey looks like:

🧩 1. Detailed Assessment

We start by understanding why your neck hurts — posture, muscle tension, desk setup, stress, or a mix of all three. You've got to get to the source of the problem in order to resolve it. We’ll also check for referred pain, nerve involvement, or joint stiffness.

🤲 2. Hands-On Treatment

Manual therapy, joint mobilisation, soft tissue release, and gentle stretching reduce stiffness, improve mobility, and ease tension. Many patients feel immediate relief after the first session.

💪 3. Targeted Strength & Posture Exercises

We’ll teach you specific exercises to strengthen your neck, shoulders, and upper back. These restore balance and prevent pain returning (and don’t worry — no complicated gym routines. Most take just a few minutes a day.)

💻 4. Ergonomic & Lifestyle Advice

We’ll help you set up your workspace properly — simple tweaks like screen height, chair position, and taking micro-breaks can make a huge difference. We’ll also teach you quick “desk reset” movements you can do anytime.

🧘 5. Long-Term Prevention

Once the pain has settled, we’ll guide you through strategies to maintain strength and mobility — so you can stay pain-free long-term.

☀️ How Stress, Sleep, and Movement Play a Role

Neck pain isn’t just physical — stress, fatigue, and poor sleep all amplify pain sensitivity. Physiotherapy takes a whole-person approach, helping you identify triggers and develop healthy habits that support recovery.

Even something as simple as regular movement breaks, breathing exercises, or gentle Pilates can make a real difference.

💬 “It’s So Nice to Feel Normal Again”

Here’s what Sarah said at her final session:

“I didn’t realise how much my neck pain was affecting everything — work, sleep, even my mood. Now I can sit through meetings comfortably, get back to exercise, and actually turn my head without wincing!”

That’s the transformation we aim for with every patient — not just less pain, but better quality of life.

📍 Why Choose Chiltern Physiotherapy in Chorleywood

• We take a personalised approach — no quick fixes or cookie-cutter plans

• You’ll get hands-on treatment and evidence-based rehab designed for your lifestyle

• Our team specialises in neck, back, and posture-related pain

• We help busy people like you move better, feel better, and live pain-free

💡 Quick Tips to Ease Neck Pain Today

While you’re waiting for your appointment, try these small changes:

• Set a “move” reminder every 30 - 45 minutes — stand up, stretch, or roll your shoulders.

• Keep screens at eye level — avoid looking down at your phone or laptop.

• Relax your shoulders — they shouldn’t live near your ears!

• Stay active — gentle walking and Pilates can help reduce stiffness.

✅ Ready to Feel Like Yourself Again?

If you’re tired of waking up with neck stiffness, battling tension headaches, or feeling like your posture is getting worse — physiotherapy can help.

At Chiltern Physiotherapy in Chorleywood, we’ll find the root cause of your pain and create a plan to help you move freely again.

🎯 Book your physiotherapy assessment today and let’s get your neck feeling (and moving) better. You can call us on 01923 283845 or...

👉 Click here to book your appointment

Your neck will thank you!