Chiropractor Neck Pain Adjustment
Neck pain and adjustments are very common reasons for visiting a chiropractor. Our neck (cervical spine) begins at the skull and has 7 vertebrae. It’s the most mobile area of our spine being able to move our head in just about any direction.
The cervical spine has to hold your head which weighs about 12 pounds and then be able to move it in just about every direction. The mobility of the neck is also the reason why its so susceptible to pain and injury.
The way we hold our heads and move all contribute to neck stability or lack thereof.
We call this bio-mechanics. Extended periods of head forward posture as seen in sitting or computer work and cell phones are a big cause of neck pain but other factors such as whiplash injury, blows to the head and ageing can all contribute.
Should I Be Worried About Neck Pain?
With all that work your neck does—from supporting a hefty head to allowing owl-like movement—it’s no wonder the occasional twinge or ache pops up. The good news? Most neck pain isn’t a sign of something sinister.
For the vast majority, neck pain stems from everyday mishaps: sleeping awkwardly, staring down at a phone for hours, or perhaps moving the wrong way during a tennis match at the local park. These types of pains are often due to muscle tightness, minor sprains, or joints getting a little cranky—not serious underlying issues like disc injuries or arthritis.
Injury and accidents especially whiplash can cause ligamentous, nerve and muscle injuries in the neck.
When the ligament structures are damaged, or the muscle goes into spasm, it causes a flattening of the curve in the neck and causes the misalignments which the body cannot always rectify by itself. These misalignments change the way the neck moves and can even cause problems in other areas of the spine as they are forced to compensate.
Poor posture, weak musculature and obesity can all cause the head position to go forward to compensate.
Stress and emotional trauma can cause muscle spasm and forward head carriage. Over time, the discomfort can spread across the shoulders and upper arms.
It’s not just physical factors at play—mental stress has a way of creeping into the body, particularly in the neck and upper back. During times of tension, we often unconsciously tighten the muscles in our neck and shoulders. This persistent muscle contraction can lead to chronic tightness, soreness, and that familiar feeling of stiffness, especially after a long, stressful day.
If you’ve ever noticed your neck feeling stiffer during periods of high stress, you’re not imagining it—muscle tension is a very real contributor to neck pain. Learning to manage stress isn’t just good for your peace of mind, it can actually reduce neck discomfort. Techniques like deep breathing, mindfulness meditation, or even gentle yoga can help ease muscle tension and support better neck health. Making time to unwind each day can go a long way in keeping both your mind and neck at ease.
As we grow older, this cumulative trauma leads to osteoarthritis of the neck, which causes the discs between the vertebrae to deform, bulge, and wear away. This breakdown of tissue can lead to nerve impingement or irritation. Arm pain, shoulder pain and pins and needles can all result from this progression of degeneration.
Everyday Habits That Make a Difference
Beyond injuries and age, our daily routines play a huge role in neck health. Extended use of devices like smartphones, laptops, and tablets encourages us to crane our necks forward, often without realizing. Even something as simple as your workstation setup at the office or at home can have a significant impact—an awkward chair or poorly positioned monitor prompts you to hunch or tilt your head.
Lifestyle choices matter as well. A sedentary routine weakens the supportive muscles in your neck and shoulders, making you more prone to discomfort. Conversely, keeping active, stretching regularly, and strengthening these muscles can help maintain healthy posture and reduce strain.
Small changes can make a big difference:
- Adjust your chair and monitor so your screen is at eye level.
- Take regular breaks from sitting or looking down at your phone.
- Try simple exercises to improve neck mobility and strengthen the muscles that support your head.
Being mindful of these factors—posture, ergonomics, and movement—can go a long way in preventing recurring neck pain and keeping your spine healthy as the years go by.
Chiropractic Neck Alignment:
During your initial visit, Dr Nothling will perform an extensive examination to locate the source of the pain.
The testing usually includes the following:
A full case history.
He will then also perform a physical exam which involves the following:
- Looking at posture, alignment and physical condition.
- Orthopaedic testing
- Functional and neurological exams.
- Motion and static palpation. (feeling the movement of the individual segments to see if they are moving as they should while checking for pain and muscle guarding)
- If indicated, he may take an x ray or order further testing like scans or blood work to assist in the diagnosis
If he diagnosis a condition outside his scope of practice he will refer to the appropriate medical physician.
Treatment
Treatment
This may include a cervical adjustment. This is a precise procedure applied to the vertebrae to move it in a very particular way to restore movement and proper position of the vertebrae. Patients typically report improved mobility and less discomfort following this procedure.
In addition to these gentle, targeted adjustments, treatment may involve soft tissue therapies designed to further reduce discomfort and support healing. Techniques such as myofascial release are often used to relax tight muscles around the neck and shoulders, helping to alleviate muscle tension and improve circulation in the affected areas.
Dr Nothling will develop a treatment plan which may include other modalities of care such as mobilization, exercises, acupuncture or dry needling just to mention a few options. These approaches are tailored to address both joint misalignments and the surrounding soft tissue, aiming to restore balance, alleviate joint inflammation, and relieve pressure on nerves.
Combining these methods helps to promote pain relief, improved range of motion, and long-term spinal health.
Gentle Neck Exercises for Pain Relief
In addition to chiropractic adjustments, gentle neck exercises can be an effective way to support recovery and manage discomfort at home. These movements are designed to improve flexibility and reduce muscle tension without straining already sensitive tissues.
A few commonly recommended exercises include:
- Neck Rotations: Slowly turn your head to the right, hold for a few seconds, then turn to the left. This helps maintain range of motion.
- Side Bends: Gently tilt your ear toward your shoulder, pausing briefly before returning to center, then repeat on the other side.
- Chin Tucks: Sitting or standing tall, draw your chin back slightly (as if making a “double chin”), and hold for a few seconds. This strengthens the deep muscles at the front of your neck and encourages better posture.
Remember to perform these exercises slowly and within a pain-free range. If any movement causes pain or discomfort, it’s best to stop and consult with Dr Nothling or another healthcare provider. Over time, as your neck becomes more stable and flexible, these gentle exercises can help prevent future episodes of pain and improve overall function.
Home Exercises and Stretches for Neck Pain Relief
To complement in-clinic care, incorporating simple exercises and stretches at home can make a significant difference in managing neck discomfort. Strengthening the neck muscles and improving flexibility helps support and stabilize the cervical spine, making it less vulnerable to strain and everyday stresses—think of it as building a stronger frame for your head’s “12-pound bowling ball.”
Your chiropractor may recommend gentle movements such as chin tucks, neck rotations, or stretches like the upper trapezius stretch. These exercises target key muscles that often tighten or weaken due to poor posture or long hours at the computer. With regular practice, you’ll often notice better range of motion and a reduction in stiffness.
Consistency is key; doing these movements daily can help maintain the improvements made during hands-on treatments, while also reducing the risk of flare-ups between clinic visits. As always, exercises should be tailored to your individual needs, and your chiropractor can guide you on which routines are safest and most effective for your particular situation.
The Importance of Movement Breaks
Staying seated for too long—whether it’s at your desk, in the car, or glued to your favourite Netflix series—can leave your neck and shoulders feeling remarkably stiff. Taking regular breaks to move around, even just for a few minutes, helps counteract the strain of prolonged sitting.
By standing up, stretching, or simply rolling your shoulders and neck, you’re encouraging healthy blood flow and giving tight muscles a chance to relax. Little things, like walking to the kitchen for a glass of water or setting a reminder to stand up every hour, can do wonders for neck comfort. These simple habits may seem minor, but over time, they make a big difference in maintaining mobility and preventing discomfort from settling into your neck and upper back.
Practical Tips for Managing Neck Pain at Home
There are several things you can do between chiropractic appointments to help manage neck discomfort and promote long-term spinal health. Small changes in your daily routine—and a bit of awareness—can go a long way toward keeping your neck feeling its best.
Stay Active, But Pace Yourself
While it might seem natural to rest whenever pain flares up, gentle activity is actually helpful for recovery. Try to keep up with your normal movement as much as you comfortably can. Going for a short walk or engaging in a hobby you enjoy will help keep the tissues moving and may even provide some relief. Just be mindful to avoid pushing through sharp or severe pain.Take Movement Breaks
If you spend a lot of time at a desk, in the car, or looking at screens, make it a habit to stand up and stretch every 30–60 minutes. Changing positions and moving the neck gently can relieve stiffness before it sets in.Gentle Neck Mobility Exercises
Performing slow, controlled movements—such as looking gently left and right, or bringing your ear toward your shoulder—can help maintain flexibility and ease muscle tension. Avoid forcing any motion, and stop if you feel pain. If you’re unsure which exercises are safe for you, speak with your chiropractor for guidance tailored to your needs.Manage Stress
Tension and stress often settle in the neck and shoulders. Setting aside a few minutes each day for relaxation—like deep breathing, light stretching, or a bit of mindfulness—can help ease muscle tightness and reduce discomfort over time.Evaluate Your Sleep Setup
Your pillow matters. Choose one that aligns your head and neck in a neutral position—brands like Tempur-Pedic and Coop Home Goods make pillows in different styles for back or side sleepers. Avoid sleeping on your stomach, as this over-rotates the neck and strains the joints. If you’re not sure which pillow is right for you, your chiropractor can offer guidance based on your sleeping posture.
A bit of prevention and daily care—plus regular chiropractic check-ins—will help you stay ahead of neck pain and support lasting spinal health.
The Importance of Staying Active with Neck Pain
It’s understandable to want to rest when your neck is acting up, but staying completely still often does more harm than good. Keeping active—within your comfort levels—not only helps to maintain flexibility but also supports the healing process. Gentle movement encourages blood flow to the affected area, supplying vital nutrients that promote tissue repair and recovery.
Carrying on with your usual daily routines as much as you can, rather than withdrawing from activity, helps prevent the muscles from stiffening or weakening. Light activity, such as walking, stretching, or even engaging in tasks you enjoy, can actually reduce discomfort and restore confidence in movement. Of course, it’s important to avoid any specific actions or exercises that sharply increase your pain, but for most people, a little motion goes a long way.
If you’re unsure about which activities are safe or beneficial for you, Dr Nothling can offer tailored advice as part of your treatment plan.
Pillow Types and Sleep Positions for Optimal Neck Comfort
When it comes to supporting your neck while you sleep, the right pillow choice is key. You want a pillow that maintains the natural curve of your cervical spine and keeps your head level with the rest of your body—think support without forcing your neck into odd angles.
Memory foam and contoured pillows are particularly popular for their ability to cradle the neck and head. Brands like Tempur and Coop Home Goods offer a variety of options that promote a neutral sleeping posture. If you’re a side sleeper, choose a pillow that’s high enough to fill the gap between your ear and shoulder. Back sleepers will benefit from a medium-loft pillow that supports the curve without tilting the head too far forward.
Steer clear of sleeping on your stomach. Stomach sleeping forces the neck to stay rotated for hours, placing extra strain on delicate joints and soft tissues—think of it as doing a slow-motion yoga twist all night long. If possible, stick to side or back sleeping to minimize stress on your neck.
Experimenting with different pillow shapes, materials, and heights can also be helpful. The main objective is straightforward: let your head rest comfortably without throwing your neck out of line.
Are Degenerative Changes in the Neck Always a Cause for Concern?
Degenerative changes in the neck, also called spondylosis or spondylitis, sound ominous but aren’t always as troubling as they seem. In fact, by the time we reach our fifties, almost everyone will show some wear and tear on a neck X-ray—think of it as a natural part of getting older, a bit like wrinkles or gray hair for your spine. Many people have significant changes without ever experiencing pain or limitation.
Most of the time, it isn’t these age-related changes themselves that create problems. It’s the resulting stiffness and muscular tension that tend to cause discomfort, limitation, or trouble moving the way we’d like. Fortunately, chiropractic care can often help improve mobility, reduce muscle spasm, and manage pain linked to these changes, offering a practical way to keep you active and comfortable.
Understanding Spondylosis and Spondylitis
Spondylosis and spondylitis are terms you’ll often hear when discussing neck degeneration. Essentially, spondylosis refers to the general wear-and-tear or “osteoarthritis” of the neck bones and discs—an almost universal change as we age. Spondylitis typically implies inflammation of the vertebrae, but in everyday practice, it often overlaps with degenerative changes.
It’s important to know that most people over 50 will show some degree of these changes on an X-ray, even if they don’t feel any pain at all. The actual discomfort usually stems more from stiff joints, irritated muscles, and—sometimes—compressed nerves, rather than the degeneration itself.
Common symptoms can include:
- Neck stiffness and decreased range of motion
- Muscle tightness or spasms
- Tingling, numbness, or pain radiating to the shoulders or arms
If you’re experiencing sensations like pins and needles down your arms, this can indicate nerve involvement, possibly due to a bulging disc or narrowing of the spaces where the nerves exit the spine.
Chiropractors are specially trained to identify the source of these symptoms. They focus on improving mobility, easing muscle tension, and ensuring there’s no more serious underlying condition. If further imaging or referral is needed, your chiropractor will coordinate with your GP or specialist to get you the right care.
Chiropractic Neck Pain Research:
Recent reviews of scientific literature found that patients with chronic neck pain reported significant improvement following chiropractic care.
Researchers reviewed 9 previous studies and found that there was high quality evidence that patients with chronic neck pain showed significant pain level improvement following chiropractic manipulation of the neck. —Journal of Manipulative and Physiological Therapeutics March/April 2007 issue.
Most cases of neck pain are treatable and, importantly, temporary. While it’s understandable to be concerned—especially if the pain is persistent or disruptive—these findings reinforce that effective, non-invasive options are available. Chiropractic care addresses the root causes of discomfort and can offer relief without medication or surgery.
For many people, neck pain is the second most common reason to seek chiropractic help, so practitioners are well-versed in managing this condition. In fact, most patients begin to notice significant symptom relief within just a few sessions, though long-term outcomes often depend on how long symptoms have been present. This means that, with the right care plan, a return to comfort and normal activity is achievable for most individuals experiencing neck pain.