Neck Pain and Stiffness:
Causes, Treatments, and Relief Exercises

Written by: Nurudeen Tijani (Wellness and Pain Relief Fitness Coach)

Individuals involved in strenuous or physical activities may experience discomfort in the neck. The primary causes are magnesium deficiency, muscle restriction, subluxation, and chronic inflammation.

This article explores these causes and offers effective non-surgical treatments and prevention strategies.

Ready to address neck pain and find relief? Discover how the TitaniumPhysique Program can help.  Yes, I’m ready to relieve pain .

Article Summary

• Root Causes: Magnesium deficiency, muscle restriction, subluxation, and chronic inflammation are the primary causes of neck pain.
• Symptoms: Tension, stiffness, and tightness in the neck; difficulty and sharp pain when turning the head.
• Treatment: Use self-myofascial release (SMR) exercises to massage and keep the upper back and posterior neck muscles pliable. SMR is an effective way to relieve neck pain and stiffness.
• Traditional Relief Options: Often alleviate symptoms without addressing the underlying cause. Holistic solutions like the TitaniumPhysique Pain Recovery Program can help fix and prevent neck pain issues.

Table of Contents:

1. Causes
2. Symptoms
3. Treatment & Prevention
4. How to Fix Root Cause
5. Relief Exercises

Causes of Neck Pain

In this section, we'll cover the root causes, spine, muscles, and general factors that lead to discomfort.

Root Causes

Root Cause #1: Magnesium Deficiency

Approximately 70 to 80% of the population in the U.S. is magnesium deficient, which has significant implications for muscle health, particularly in the neck.

Magnesium is essential for muscle relaxation, while calcium promotes muscle contraction. When magnesium levels are low, muscles are more likely to remain tense, straining tendons and leading to inflammation and pain in the neck.

About 40% of the body’s magnesium is stored in muscles. Low magnesium levels can manifest as muscle twitching, cramps, and spasms, all of which indicate an imbalance that can contribute to neck pain and stiffness.

Magnesium also dissolves excess calcium, preventing the calcification of soft tissues, which can otherwise lead to hardened muscles and tendons. A lack of magnesium directly contributes to inflammation, as conditions ending in "itis" (like tendonitis) are often linked to an inflammatory process that magnesium can help mitigate.

According to "The Magnesium Miracle" by Carolyn Dean, MD, ND, heavy exercise, caffeine, stimulants, diuretics, stress, and dehydration all contribute to magnesium depletion.

For individuals engaged in strenuous activities or physical occupations, it’s crucial to actively replenish magnesium in the body.

Root Cause #2: Muscle Restriction

With the body deficient in magnesium, muscles in the upper back and posterior neck—such as the levator scapulae, trapezius, and spinal erectors—are more likely to contract, become tense, and lose elasticity over time.

This creates a condition known as muscle restriction, where muscle fibers become inelastic, tight, shortened, knotted, or tender, unable to relax fully to their normal state.

Muscle restriction commonly results from upper body activities involving lifting, pulling, or supporting heavy loads, which overstretch and overload these muscles.

Once restricted, these muscles shorten and tighten, putting excess tension on the tendons and joints in the cervical spine. This tension ultimately leads to inflammation, stiffness, and pain in the neck and upper back.

Learn more about the prevalence of musculoskeletal disease in our 2024 research.

Root Cause #3: Subluxation

Restricted muscles pull tighter on the joints. Over time, this causes the joints to move out of their normal position. This condition is known as subluxation, and it can affect both the joints and nervous system.

In the case of neck pain, restricted muscles in the back of the neck pull on the vertebrae in the cervical spine. Over time, this pressure causes the vertebrae to shift out of their normal alignment, leading to neck pain.

Misaligned vertebrae also stretch and compress nerves in the neck, often causing sharp nerve pain. In addition, misaligned vertebrae inflame ligaments and spinal discs in the cervical spine, creating excessive inflammation that further contributes to pain.

If this condition continues for three months or more, it can develop into chronic neck pain and a prolonged inflammatory condition.

Root Cause #4: Chronic Inflammation

As mentioned earlier, muscle restriction and subluxation cause inflammation in the muscles, vertebrae, and cervical spine, leading to neck pain. Initially, this inflammation is acute, meaning the pain and condition are temporary.

With time, the body can often heal minor strains, allowing the pain to subside. However, when restricted muscles and subluxation in the cervical spine do not heal and the pain persists for three months or more, it becomes a chronic inflammatory condition.

Chronic inflammation is a state in which the body's natural healing response is impaired. In this condition, the inflammatory process meant to repair injured muscles, tendons, and ligaments fails to work effectively, preventing healing. This can lead to chronic neck pain.

If left untreated, chronic inflammation in the cervical spine can become degenerative, potentially causing irreversible deterioration of the cervical spine.

Ready to address these root causes? The TitaniumPhysique program can help.  Yes, I'm ready to heal my neck .

Note: beside muscle strain, various medical condition can cause neck problems. Here is an article from the Cleveland Clinic on health conditions that cause neck pain.

Spine and Muscles Issues

Cervical Spine:

The cervical spine is the uppermost segment of the spinal column, consisting of seven vertebrae (C1–C7) that extend from the base of the skull to the top of the thoracic spine. This segment supports the head's weight and provides a wide range of motion, allowing for flexion, extension, and rotation.

Due to its mobility and proximity to the head, the cervical spine is highly susceptible to strain, especially when influenced by muscle restrictions or misalignments in the neck and upper back.

A photo of the cervical spine is available below.

Neck and Upper Back Muscles:

The following muscles are listed in order of their significance in contributing to neck pain and stiffness:

• Levator Scapulae: The levator scapulae is a muscle located along the side and back of the neck, running from the cervical spine to the shoulder blade. This muscle is responsible for elevating the shoulder blade and supporting neck movements. When the levator scapulae becomes restricted or tight, it can pull excessively on the neck and upper back, causing tension, stiffness, and pain.
• Upper Trapezius: The upper trapezius muscle, part of the larger trapezius group, extends from the upper back to the neck and shoulders. It plays a crucial role in supporting the head, neck, and shoulder movements. When this muscle is tight or restricted, it can lead to muscle tension, strain, and even headaches. Chronic tightness in the upper trapezius often contributes to a sensation of neck stiffness.
• Spinal Erectors: The spinal erectors are a group of muscles running along the spine, helping to keep the spine upright and supporting posture. When the spinal erectors in the upper back become restricted, they can limit neck mobility and create added strain on the cervical spine. This restriction often leads to discomfort and stiffness in the neck, especially during extended periods of sitting or poor posture.
• Rhomboids: The rhomboids are muscles located between the shoulder blades, connecting the spine to the scapula. They play a role in retracting the shoulder blades and stabilizing the upper back. When the rhomboids are tight or restricted, they can alter the shoulder positioning, causing tension in the neck and upper back as these areas compensate for the imbalance.

General Causes

1. Sudden Impact to the Neck: A sudden impact to the neck, such as in a car accident or sports injury, can cause trauma to the muscles, ligaments, and vertebrae in the cervical spine. This can lead to acute pain, restricted movement, and long-term stiffness if not properly treated.
2. Lifestyle Factors: A person’s occupation or daily activities can significantly affect neck health. Jobs that involve prolonged sitting, repetitive motions, or carrying heavy loads can place strain on the neck muscles, leading to tension and discomfort over time.
3. Upper Back Issues: Conditions or injuries in the upper back can contribute to neck pain. Misalignments or tension in the thoracic spine often affect the cervical spine, spreading discomfort to the neck area.
   
4. Sleeping Position: Certain sleeping positions can place strain on the neck and upper back muscles. For example, stomach sleeping can twist the neck unnaturally, while side or back sleepers may experience neck strain if their head isn’t properly supported.
5. Sleeping Pillow: Whether you’re a side, back, or stomach sleeper, a poor quality pillow can place unnecessary strain on the neck. If you wake up with neck strain that improves during the day, it may be a sign of a harmful pillow. A good sleeping pillow should reduce pressure on the head, fit the cervical curve of the neck, and support spinal alignment.
6. Chronic Stress: Stress can cause muscle tension throughout the body, particularly in the neck and shoulders. When stress is chronic, it may lead to persistent tightness and discomfort in the neck muscles, which can exacerbate stiffness and pain.
7. Tension in the Body: General body tension, whether due to physical or emotional factors, can cause the neck muscles to become tight. This muscle tightness contributes to neck pain and can limit mobility if not addressed.
8. Bad Posture: Poor posture, especially while sitting or using electronic devices, can lead to forward head posture, putting strain on the neck and upper back. Over time, bad posture can cause the muscles to become tight and fatigued, resulting in neck pain and stiffness.

The images below illustrate the cervical spine and muscles mentioned earlier.

The "X" indicated in the images are where trigger points in the tissue tend to occur. Trigger points, known as muscle knots, are small, hyperirritable spots within a muscle. They cause tenderness and discomfort.

Symptoms of Acute vs. Chronic Pain

Acute Pain of the Vertebrae, Joint, and Disc:

Acute neck pain often results from subluxation caused by chronic strain, which can be triggered by strenuous physical activities or poor sleeping positions.

Subluxation occurs when restricted muscles pull on the cervical vertebrae (joint and disc), moving them out of alignment and causing sharp, localized pain.

Common symptoms of acute neck pain include:

• Difficulty and sharp pain when turning the head, tilting the head back, or looking down
• A burning sensation in the neck
• Heat, redness, and tenderness around the affected area
• Throbbing or pulsating discomfort

This type of pain is typically an inflammatory response, as the body attempts to repair the misalignment and strain. Acute inflammation usually lasts from a few days to a few weeks, during which rest and proper care can help alleviate the pain and support healing.

Chronic Pain:

Chronic neck pain is characterized by persistent tension, stiffness, and a dull ache, often resulting from prolonged muscle restriction and poor posture.

Over time, muscles like the upper trapezius, levator scapulae, rhomboids, and spinal erectors become restricted, contributing to ongoing discomfort and limited neck mobility.

Key symptoms of chronic neck pain include:

• Tension: Chronic tension in the upper trapezius muscle causes tightness and a feeling of heaviness in the neck and shoulders. This tension can be exacerbated by stress and physical strain.
• Strain and Stiffness: Restricted muscles, particularly the levator scapulae, rhomboids, and spinal erectors, lead to stiffness in the neck. Poor posture, strenuous activities, and improper sleeping positions can worsen this stiffness, making it difficult to move the neck freely. You may experience discomfort when sleeping, waking up, and headaches at the back of the head and base of the skull.
• Dull and Nagging Discomfort: Unlike acute pain, chronic pain is often less intense but more persistent, with a constant, dull ache that doesn’t easily go away.

Chronic neck pain develops when inflammation and muscle restriction persist over three months, creating a cycle of discomfort that becomes harder to resolve without addressing the root causes.

Treatment and Prevention

Summary of Treatments

1. Heat Therapy: Use heat therapy to manage chronic neck tension by applying a warm compress or heating pad to the affected area.
2. Short-Term Relief Methods: Joint supplements, painkillers, and supportive aids like kinesiology tape can temporarily alleviate neck pain symptoms but do not address the underlying causes of muscle restriction.
3. Self-Myofascial Release (SMR): Self-massage exercises can keep neck muscles pliable, releasing restrictions and easing tension in spine and joints.
4. Holistic Treatment: The TitaniumPhysique Program offers a comprehensive approach to treat and prevent the root causes of neck pain by reducing inflammation, restoring magnesium levels, and relieving muscle restrictions. Ready to begin?  Yes, I'm ready to heal my neck .

Heat Therapy

Heat therapy is effective for relieving tension in the neck and upper back muscles, promoting relaxation and improving blood flow. This approach is particularly beneficial for managing chronic neck tension.

To apply heat therapy:

• Use a heating pad, warm towel, or hot water bottle on the neck area.
• Apply heat for 15-20 minutes, two to three times a day.
• Avoid prolonged use to prevent skin irritation.

By increasing blood circulation to the neck muscles, heat therapy can help reduce stiffness, ease tight muscles, and provide relief.

However, while heat can alleviate muscle tension, it may not address the underlying causes of chronically restricted muscles.

Short-Term Options: Pros and Cons

Joint Supplements & Health Vitamins

• Pros: Joint supplements containing Methylsulfonylmethane (MSM) and Chondroitin support joint health and can provide temporary relief for neck pain. When used regularly, they may help prevent neck stiffness.
• Cons: In my experience, supplements like MSM, Chondroitin, Turmeric, and Fish Oil do not significantly relieve chronic neck tension. These supplements also do not address the root causes of chronic muscle restriction. A study in Arthritis & Rheumatology found that MSM and Chondroitin did not significantly reduce chronic joint pain.

Painkillers (NSAIDs)

• Pros: Nonsteroidal anti-inflammatory drugs (NSAIDs) or painkillers reduce acute inflammation and provide temporary relief from neck pain.
• Cons: Painkillers only address pain symptoms and do not target the underlying causes. Long-term NSAID use can lead to side effects, including gastrointestinal and kidney issues.

Topical Anti-Inflammatory Remedies (Oil, Cream, Spray, Gel, Poultices)

• Pros: Topical solutions like oils, creams, and gels with anti-inflammatory ingredients like MSM may relieve acute neck pain.
• Cons: For chronic neck tension lasting three months or more, these remedies may provide little relief and do not address underlying muscle restriction.

Strength and Physical Therapy

• Pros: Strengthening exercises improve neck stability and mobility, aiding recovery from neck strain and reducing the likelihood of recurring issues.
• Cons: Without addressing chronic muscle restriction, physical therapy alone may be insufficient for managing persistent neck issues.

Manual Therapy (Massage, Cupping, Dry Needling)

• Pros: Manual therapies, such as massage, cupping, and dry needling, can be effective for treating muscle tension in the neck. They relieve discomfort caused by tight muscles and knots.
• Cons: Achieving lasting results often requires multiple sessions over an extended period, which can be costly. For many, the discomfort during a deep-tissue massage can make the experience counterproductive. Additionally, sustainable relief from chronic neck tension requires frequent treatments, which may be impractical without regular sessions.

Vibrating Massagers

• Pros: Vibrating massagers may offer short-term relaxation of muscle tension in the neck and upper back.
• Cons: Vigorous vibration on chronically tight muscles can cause them to tense up even more, as tight muscles often cannot absorb the shock. Many find that vibrating massagers worsen neck and shoulder tightness, making this option unsuitable for chronically tight muscles.

Kinesiology Tape Therapy

• Pros: Kinesiology tape provides support and stability to the neck area, potentially alleviating strain on injured muscles. It’s helpful as part of a recovery routine.
• Cons: Taping alone does not address chronic muscle restrictions and may mask symptoms, potentially prolonging discomfort if over-relied upon.

Pain Relief Patches

• Pros: Medicated patches contain anti-inflammatory ingredients that provide temporary relief for neck pain. Some non-medicated options claim to support the body's natural pain relief.
• Cons: These patches address symptoms temporarily and do not target the root causes of chronic neck tension. Medicated patches can also have side effects with long-term use.

Stretching Therapy

• Pros: Stretching the neck and upper back muscles helps lengthen restricted muscles, improves blood flow, and promotes flexibility. Regular stretching can help reduce neck tension and stiffness.
• Cons: While stretching may provide relief, it doesn’t address the underlying causes of chronic neck pain if used alone. Without proper guidance, overstretching can also worsen neck strain.

Chiropractic and Spine Health

If you experience sharp pain and restricted head movement, it’s recommended to consult a chiropractor for an adjustment to correct subluxation in the cervical spine.

Most people require 2-3 chiropractic adjustments to resolve acute subluxation, though your chiropractor will provide a personalized assessment.

For prevention, regular check-ups with a chiropractor can help maintain spine health. The body is in a constant state of change: it’s either anabolic (building up) or catabolic (breaking down due to stress, pressure, or lifestyle factors). To keep the spine healthy and prevent neck pain, ongoing chiropractic care is essential.

How to Fix the Root Causes of Neck Stiffness, Tension, and Pain

The TitaniumPhysique Program:

The TitaniumPhysique Program is designed to address the root causes of neck pain by focusing on reducing inflammation, supplementing with magnesium, and relieving muscle restrictions in the upper back and neck.

Developed from years of professional experience in fitness, nutrition, and wellness coaching, this program offers a targeted approach for anyone dealing with chronic neck tension and stiffness related to strenuous or physical activities.

Overview of the Program:

1. Reduce Inflammation: Accelerate recovery and healing in the neck area by managing chronic inflammation.
2. Supplement with Magnesium: Replenish magnesium levels to reduce inflammation, relax muscles, and prevent calcification of tendons and soft tissues.
3. Massage Upper Back and Posterior Neck Muscles: Use myofascial release tools, such as massage balls, to relieve muscle tension. This step alone can provide immediate relief.

Ready to begin your path to relief?  Yes, I’m ready to relieve my neck .

Self-Myofascial Release for Neck Pain

Self-myofascial release (SMR) is an effective technique for relieving chronically tight muscles in the neck and upper back, helping to reduce stiffness, increase mobility, and improve overall neck movement.

By applying targeted pressure to specific points in the fascia—the connective tissue around muscles—SMR enables restricted muscles to relax, reducing discomfort and promoting mobility.

Recommended Tools:

• A theracane is ideal for releasing tension in the levator scapulae and upper trapezius.
• The PSO-Rite works well for the rhomboids and lower trapezius, while the rumble roller is great for the erector muscles at the back of the neck.
• These tools are durable, affordable, and provide an accessible solution for ongoing pain management.

Treatment and Relief Exercises

Performing specific SMR exercises can help relieve neck pain and stiffness by targeting and releasing tension in the upper back and neck muscles.

These exercises focus on areas prone to restriction, such as the levator scapulae, trapezius, rhomboids, and spinal erectors, and can be highly effective for both acute and chronic neck issues.

For detailed video guidance, get access the TitaniumPhysique Program. Ready to begin?  Yes, I'm ready to eliminate pain .

You'll need a Theracane, PSO-Rite, and Rumble Roller, all of which are available at sporting goods stores or online.

Exercise #1: Levator Scapulae

Massage the Levator Scapulae with a Theracane

1. Stand upright, holding the Theracane in your hand.
2. Place the Theracane hook over your shoulder and position it against the levator scapulae muscle. The muscle is located beneath the trapezius and runs along the side of the neck to the top of the shoulder blade.
3. Apply gentle pressure to the muscle and hold for 3-5 minutes, breathing deeply to allow the muscle to relax. This time allows the trapezius to release, so the levator scapulae can be effectively targeted.
4. Slowly slide the Theracane along the length of the levator scapulae, focusing on any tight or tender areas. The "X" shown in the image below marks the common locations where tension and trigger points typically develop in the levator scapulae. Focus on those areas.
5. Repeat this process on both sides of your neck.

Routine:

• Perform this exercise once a day to relieve tension in the levator scapulae. For best results, rest the muscle the following day. For quicker relief, increase to twice a day, morning and evening.

In the photo below, I demonstrate how to treat the levator scapulae muscle.

Exercise #2: Upper Trapezius Muscle

Massage the Upper Trapezius with a Theracane:

1. Stand upright, holding the Theracane in your hand.
2. Place the Theracane hook over your shoulder and position it against the upper trapezius muscle, which is located at the top of the shoulder, extending from the neck to the shoulder joint.
3. Apply gentle pressure to the muscle and hold for 3-5 minutes, breathing deeply to allow the muscle to relax fully.
4. Slowly slide the Theracane along the upper trapezius, focusing on any tight or tender spots. The "X" shown in the image below marks the common locations where tension and trigger points typically develop in the upper trapezius. Focus on those areas.
5. Repeat this process on both sides of your neck.

Routine:

• Perform this exercise once a day to relieve tension in the upper trapezius. For best results, rest the muscle the following day. For quicker relief, increase to twice a day, morning and evening.

In the photo below, I demonstrate how to treat the upper trapezius muscle.

Exercise #3: Rhomboids, Trapezius, and Erectors

Massage the Rhomboids and Erectors with a PSO-Rite:

1. Lie on your back with the PSO-Rite positioned under the upper back.
2. Adjust the PSO-Rite to target the rhomboids and erector muscles, located beneath the trapezius along the spine, between the shoulder blades and down the mid-back.
3. Apply gentle pressure by relaxing your body weight onto the PSO-Rite and hold for 3-5 minutes, allowing the muscles to release and relax. For deeper pressure, gradually rock your body side to side to target the muscle fibers more effectively.
4. Gradually shift your position slightly to work along the length of the rhomboids and erectors, focusing on any tight or tender areas.
5. The "X" shown in the image below marks the common spots where tension and trigger points typically develop in these muscles. Focus on those areas.

Routine:

• Perform this exercise once a day to relieve tension in the rhomboids, lower trapezius, and erectors. For best results, rest the muscle the following day. For quicker relief, increase to twice a day, morning and evening.

In the photo below, I demonstrate how to treat the rhomboids, trapezius, and erector muscles.

Exercise #4: Posterior Neck Muscles (At the Base of the Skull)

Massage the Upper Trapezius and Erector Muscles with a Rumble Roller:

1. Lie on your back and position the Rumble Roller behind your neck, allowing it to rest against the upper trapezius and erector muscles, which attach to the base of the skull.
2. Relax your body weight onto the roller, letting it naturally press into the muscles.
3. Hold this position for 3-5 minutes, allowing the roller to gradually dig into the upper trapezius and erectors, releasing tension and providing relief.
4. For deeper pressure, gently rock your head side to side, targeting the muscle fibers along the base of the skull and down the neck.
5. The "X" shown in the image below marks the common spots where trigger points typically develop at the back of the neck. Focus on those areas.
6. Repeat this process as needed to address tension in the neck and upper back.

Routine:

• Perform this exercise once a day to relieve tension in the upper trapezius and erector muscles. For best results, rest the muscles the following day. For quicker relief, increase to twice a day, morning and evening.

In the photo below, I demonstrate how to treat the upper trapezius and erector muscles at the base of the skull.

Ready to take the next step?

Get access to the TitaniumPhysique Program.  Yes, I'm ready to fix my neck .

Contact    About    Privacy    Terms    Sitemap    |    Copyright © 2024 TitaniumPhysique LLC.

Disclaimer: (1) Fitness results vary by individual effort, as such, individual results may vary; (2) We use Microsoft Clarity on our website to ensure you have the best possible browsing experience. Our privacy policy has more details.