Woman experiencing neck pain when turning head, holding the back of her neck for relief.
Neck pain is a widespread issue, and if you’re experiencing discomfort specifically when you turn your neck, you’re not alone. The neck is a complex structure composed of muscles, nerves, bones (vertebrae), joints, and discs. Problems in any of these areas can lead to pain, and often, this pain is exacerbated when you move your head, especially when turning it. Understanding why this happens and what you can do about it is crucial for finding relief and preventing future issues.
Common Reasons Your Neck Hurts When You Turn It
Most instances of neck pain, particularly when turning, stem from issues common to back pain as well. “For the majority, it boils down to everyday muscle soreness and strains,” explains Dr. Robert Shmerling, a Senior Faculty Editor at Harvard Health Publishing and Faculty Member at Harvard Medical School. “The neck is constantly working to support the weight of the head.” Several factors can contribute to neck pain that worsens when turning:
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Muscle Strain and Spasms: Overexertion, poor posture, or even stress can lead to aching and sore neck muscles. These muscles can develop knots, known as trigger points, which are tender to the touch. When you turn your neck, these strained muscles are stretched or compressed, intensifying the pain. Muscle spasms, sudden and forceful contractions of neck muscles, can also severely limit your range of motion and cause sharp pain when attempting to turn your head. Waking up with a stiff neck is often a result of a muscle spasm that occurred during sleep.
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Facet Joint Problems: Facet joints are small joints located between the vertebrae in your spine, including your neck. Pain originating from these joints is often described as deep, sharp, or aching. Turning your head can put pressure on these joints, especially if there’s inflammation or arthritis present. This pain typically worsens when you lean your head towards the affected side and can radiate into your shoulder or upper back. Facet joint pain may be more pronounced in the morning or after periods of inactivity.
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Nerve Irritation or Compression: The roots of spinal nerves in your neck can become irritated or pinched due to various reasons, such as disc issues or bone spurs. This nerve pain can be sharp, shooting, or accompanied by tingling and numbness. Turning your neck can further compress these nerves, leading to increased pain that may radiate down your arm and even into your hand, depending on the nerve affected.
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Headaches Related to Neck Issues (Cervicogenic Headaches): Headaches originating from the neck are frequently felt at the back of the head and upper neck. They are often caused by muscle tension or spasms in the neck. This type of headache is usually dull or aching, not sharp, and is aggravated by neck movement. Turning your head can worsen cervicogenic headaches by straining the already tense neck muscles.
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Poor Posture and Ergonomics: Spending long hours in positions that strain your neck, such as hunching over a computer or looking down at your phone, can contribute significantly to neck pain that intensifies when you turn. These postures can weaken neck muscles and put undue stress on joints and discs, making turning your head painful over time.
How to Find Relief When Neck Turning Hurts
Similar to managing lower back pain, initial relief for neck pain when turning often involves addressing the immediate discomfort and then focusing on long-term solutions.
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Immediate Self-Care:
- Cold Therapy: Apply ice packs for the first 24-48 hours to numb the pain and reduce inflammation.
- Over-the-Counter Pain Relief: Medications like acetaminophen (Tylenol) or nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Advil, Motrin) or naproxen (Aleve) can help manage mild to moderate pain.
- Short-Term Neck Collar Use: A neck collar can provide support and rest to the neck muscles, easing discomfort. However, Dr. Shmerling advises against prolonged use to prevent muscle weakening. “Used intermittently for a few hours, they can be quite helpful.”
- Heat Therapy: After the initial acute pain subsides (usually after a day or two), switch to heat. Heating pads or warm baths can help relax muscles and promote blood flow.
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Gentle Stretches and Exercises: Once the initial pain decreases, incorporating specific stretches and exercises can aid in recovery and potentially prevent future flare-ups. Consulting a physical therapist is recommended for personalized guidance. Therapeutic exercises typically include:
- Isometric Exercises: These involve tightening neck muscles against resistance, like your hand, to strengthen them without movement.
- Range-of-Motion Exercises: These stretches aim to gently relax and lengthen neck muscles, improving flexibility and reducing stiffness that can cause pain when turning.
Simple neck stretch:
[A] Look straight ahead.
[B] Tuck your chin in slightly and move your head backward, slowly and smoothly. Keep your head level, gliding it backward without bending or tipping. Hold for five seconds and repeat five times.It’s important to note that sudden, forceful neck manipulations, like those sometimes performed in chiropractic adjustments, are not generally recommended for neck pain due to potential safety concerns.
Preventing Neck Pain When Turning
Preventing neck pain, especially pain that occurs when turning your head, involves addressing lifestyle factors and habits that may contribute to the problem.
- Improve Posture: Be mindful of your posture during daily activities. Sit and stand upright, avoiding slouching.
- Ergonomic Adjustments: Ensure your workspace is ergonomically sound. Position your computer screen at eye level, use a supportive chair, and take breaks to stretch.
- Regular Breaks and Movement: Avoid prolonged static positions. Get up and move around regularly, especially if you work at a desk. Perform neck stretches and exercises throughout the day.
- Sleeping Posture: Use a pillow that supports the natural curve of your neck. Avoid sleeping on your stomach, as this can strain your neck.
When to Seek Medical Advice
While most cases of neck pain when turning are due to muscle strain and resolve with self-care, certain symptoms warrant medical attention. Consult a doctor if you experience:
- Severe neck pain.
- Pain that persists for weeks or months.
- Significantly limited neck mobility.
- Pain radiating into your shoulders or arms.
- Pain that is worse in the morning.
- Fever, weakness, or numbness in your arms.
These symptoms could indicate a more serious underlying condition such as arthritis, infection, or nerve compression, requiring specific medical treatment or even surgery in some cases. Prompt diagnosis and treatment are essential for relieving pain and restoring normal function.
About the Author
Robert H. Shmerling, MD, Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing.
Dr. Robert H. Shmerling is the former clinical chief of the division of rheumatology at Beth Israel Deaconess Medical Center (BIDMC), and is a current member of the corresponding faculty in medicine at Harvard Medical School. See Full Bio
View all posts by Robert H. Shmerling, MD
Disclaimer:
This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional for diagnosis and treatment of any medical condition.
