Neck pain: how to treat it 2026

Nervous tension and poor posture are the most common causes of neck pain in young people. These disorders cause an overload (contracture) in the cervical muscles, which produced pain and pain in turn causing more muscle overload. This creates a vicious circle that is difficult to break.

What to do when pain appears?

• If it is the first time it appears, the most important thing is to rest calmly, avoid movements that affect the neck and take a painkiller. Normally, with this care, the inflammation of the muscles will go down and the pain will go away.
• If it persists for more than four days or if there are other symptoms (pain or loss of sensitivity in an arm), you should consult a doctor.
• To prevent the pain from reappearing, it is essential to avoid the causes: correct bad posture and try to calm ourselves and resolve the situations that distress us (even if it is not easy).
• Regular physical exercise is also a great help, because it strengthens the back muscles. It is not advisable to perform specific neck planks, unless they have been recommended and supervised by the traumatologist or rehabilitation doctor.

How to prevent pain?

• Avoid bad posture at work. The computer screen must be positioned so that when looking at it you do not strain your neck.
• Treat the cause of stress, get enough sleep, and practice activities that reduce anxiety.
• Perform physical exercise two or three times a week and walk every day holding your head high, looking straight ahead.

muscle contracture

What is it?

• Pain in the back of the neck that radiates to the shoulders and shoulder blades.
• Difficulty moving the head.

What is it due to?

• Bad posture (especially when working with the computer).
• Tension (stress, anxiety...).
• Cold.

Treatment

• Relative rest: avoid walking and doing activities that cause pain.
• Apply dry heat (20 or 30 minutes, three times a day), for example, the electric blanket.
• Take a pain reliever or anti-inflammatory.
• Massages when the acute pain subsides.

Trauma

Ruptures in the muscle fibers, ligaments or discs of the neck, which occur after a fall or collision in a traffic accident (the head moves suddenly back and forth).

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herniated disc

Due to wear and tear, a part of an intervertebral disc comes out of the vertebra and presses on a nerve root.

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AdvisorDr. Luis A. Galovich, traumatologist at the Jiménez Díaz Foundation in Madrid

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