Neck pain can make daily tasks difficult. It often comes from long hours at your desk, poor posture, stress, or whiplash after a car accident. If left untreated, it can cause headaches, stiffness, and difficulty moving your neck and shoulders.
At The Right Spinal Clinic in Tampa, we offer personalized therapy to treat the root cause of neck pain. Our licensed physical therapists and experienced chiropractors provide care that’s designed around you—not just your symptoms. We use a combination of manual therapy, targeted exercise, and posture correction to relieve pain, improve range of motion, and support long-term healing.
Explore our physical therapy services in Tampa to see how we can support your recovery today.
What are the Common Causes of Neck Pain?
Your head weighs about 10 to 12 pounds—roughly the same as a bowling ball. Without strong support from your neck and upper back, that weight puts extra pressure on your spine and surrounding structures. Over time, this stress can lead to stiffness, pain, and limited range of motion.
Common causes of neck pain include:
- Poor posture or looking down at a computer screen for hours, which increases pressure on your neck joints and tightens surrounding muscles
- Muscle strain or tension in the soft tissues from repetitive stress activities like long hours at the computer or phone, especially when paired with poor ergonomics and posture
- Joint problems or arthritis that can irritate nerves near the spinal cord, causing pain or stiffness
- Disc herniation or degeneration, which can press on nerves and reduce your neck’s ability to move freely
- Pinched nerves causing radiating or burning pain down your arms and shoulders
Other contributing factors—like poor upper back strength or shoulder imbalances—can force your neck to work harder than it should, increasing stress, spasms, and long-term stiffness.
Types of Neck Pain
| Type of Neck Pain | Description |
| Acute Neck Pain | Lasts 12 weeks or less. Often caused by sudden injuries, poor posture, or muscle strain. Usually improves with rest and treatment. |
| Chronic Neck Pain | Lasts more than 12 weeks. Can come from long-term issues like arthritis, nerve problems (such as radiculopathy, where a nerve is pinched or irritated), or past injuries that haven’t healed well. |
Did you know? Neck pain affects up to 70% of people at least once in their life. For some, it becomes a long-term problem. Chronic neck pain is now one of the top four causes of disability worldwide because it can limit daily activities for months or years.
Will Physical Therapy Help with Neck Pain Relief?
Yes—physical therapy is one of the most effective ways to manage and reduce neck pain. It can relieve stiffness, improve how your neck moves, and build strength in your upper back and shoulder muscles for better support. A licensed physical therapist will create a custom plan that addresses your specific symptoms and goals.
Your therapy plan may include:
- Hands-on manual therapy to reduce pain and restore mobility
- Targeted exercise to strengthen weak areas and improve posture
- Training to correct poor movement patterns that can lead to future strain
- Support for recovery from conditions like whiplash or surgeries like ACDF
- Techniques like heat therapy, massage, or gentle stretching to ease inflammation early on
Most treatment programs begin with passive care—like heat, ultrasound, or gentle manual therapy—to calm irritated tissues and reduce discomfort. As your condition improves, your therapist will introduce more active exercises to help you rebuild strength, stability, and flexibility.
Always consult with a licensed healthcare provider before starting a new neck exercise program. Moving too quickly or using the wrong form can sometimes increase pain or slow your progress.
Learn more about our manual therapy treatments and how they support your recovery.
What is the Best Treatment for Chronic Neck Pain?
Chronic neck pain—pain that lasts more than 12 weeks—often needs more than just rest. The best results come from a holistic treatment plan that targets the root cause of your pain, not just the symptoms.
Most care plans include:
- Physical therapy for neck pain, which may involve manual therapy, dry needling, and strengthening exercises to restore function
- Posture correction and ergonomic adjustments to reduce pressure on your neck during work or daily tasks
- Stress management techniques like breathing exercises or meditation to reduce muscle tension
- Lifestyle changes, such as taking movement breaks, improving sleep habits, and supporting overall health and the immune system
These strategies work best when tailored to your unique medical history, goals, and physical condition.
When Neck Pain Is Severe or Doesn’t Improve
If conservative therapy isn’t enough, your physician may explore other options like injections, pain medication, or, in rare cases, surgery. Some people with nerve pain, disc issues, or old injuries may need additional care.
That’s why it’s so important to have a personalized plan. Not all exercises work the same for everyone—and doing the wrong ones without guidance could make pain worse.
Research shows that consistent therapeutic exercise is one of the most effective first steps for managing long-term neck pain—especially when it’s combined with stress reduction, good posture, and the right kind of support.
Explore examples of therapeutic exercises for chronic neck pain that may be included in your plan.
What Kind of Neck Exercises and Physical Therapy are Done for Neck Pain?
A well-designed physical therapy program does more than treat pain—it helps improve how your body moves and supports itself. At The Right Spinal Clinic, we use a combination of techniques to target the root cause of your neck pain and help you heal safely.
Your treatment may include:
- Manual therapy, such as massage, gentle joint mobilizations, myofascial release, or dry needling to reduce tightness and improve circulation in the affected soft tissue
- Therapeutic exercises like chin tucks, shoulder blade squeezes, neck rotations, and reaching drills to build strength in your neck, shoulders, and upper back
- Posture training to help you hold your head and spine in a healthy position throughout the day—especially at your desk or while using devices
- Targeted modalities, including heat therapy, cold packs, TENS (electrical stimulation), or cervical traction to ease severe symptoms or inflammation
These therapies work together to restore your range of motion, reduce stress on your spine, and support long-term healing.
See how our therapeutic exercises support accident recovery.
Do’s and Don’ts for Neck Pain Relief
Most cases of neck pain improve with simple habits and smart self-care—but doing the wrong things can slow recovery or make your symptoms worse. Here’s a quick guide to what helps (and what doesn’t):
| ✅ Do This | ❌ Avoid This |
| Stretch gently and do mobility exercises | Looking down at your phone for long periods (tech neck) |
| Sit and stand with good posture | Sleeping without proper neck support |
| Adjust your workstation for better ergonomics | Ignoring pain that lasts more than 6 weeks |
| Stay active with safe daily movement | Repeating exercises without guidance if pain worsens |
| Use a supportive pillow to keep your spine aligned | Sleeping on your stomach, which twists the neck unnaturally |
If your neck pain leads to headaches, numbness, or weakness—or doesn’t improve after a few weeks—it’s time for a professional evaluation. A trained provider can guide you toward safe healing, proper exercise, and long-term pain management.
How Long Does It Take for Neck Pain Relief with Physical Therapy?
Many people start to notice a difference after just a few sessions of physical therapy. On average, full recovery takes between 6 to 12 weeks, depending on the severity of your injury, your overall health, and how consistent you are with your therapy plan.
Here’s a general timeline:
- Mild muscle strains or posture-related pain may improve in 1–2 weeks
- More complex cases—like nerve compression, disc problems, or long-term stress injuries—can take longer to heal
Your provider will take a full medical history, possibly order imaging, and adjust your care based on how your body responds.
Learn what to expect during your first physical therapy session.
Frequently Asked Questions About Physical Therapy for Neck Pain
Can physical therapy completely eliminate neck pain?
Many patients see a major drop in pain—and some eliminate it entirely—with consistent physical therapy. Results vary based on the cause, how long you’ve had symptoms, and how closely you follow your treatment plan.
How long does it take for neck pain to go away with physical therapy?
Most people feel better within a few weeks. Full recovery usually takes 6 to 12 weeks. If your pain is severe or chronic, it may take longer to fully restore strength, flexibility, and function.
Is neck pain a sign of something serious?
Usually, no. Most cases are caused by muscle strain or poor posture. But if your pain is sharp, doesn’t go away, or includes weakness, tingling, or numbness—it could involve a nerve. In that case, see a licensed healthcare provider.
What exercises relieve neck pain fast?
Gentle neck stretches, chin tucks, and shoulder blade squeezes are often helpful. But not every movement is right for every person. Always check with a physical therapist before starting a new routine.
What is the Best Position to Sleep in for Neck Pain Relief?
The best sleeping position for neck pain is one that keeps your head, neck, and spine aligned.
- Best positions: Back sleeping with a thin pillow or side sleeping with proper support
- Avoid: Stomach sleeping—it twists your neck and strains the spine
Schedule Your Tampa Neck Pain Consultation Today
Don’t let neck pain limit your comfort or quality of life. At The Right Spinal Clinic in Tampa, we offer same-day appointments, walk-in injury recovery care, and personalized physical therapy to help you feel better—fast.
📞 (813) 392-2164 | Book Online
📍 4019 W Waters Ave ste E, Tampa, FL 33614 Get Directions
Reviewed by Experts at The Right Spinal Clinic
This article was reviewed by Dr. Scott Tashman, Chiropractor, and Jalisa Lowe, Physical Therapist, of The Right Spinal Clinic in Tampa, FL. Our team combines years of hands-on experience in treating auto accident injuries, soft tissue damage, spinal manipulation, and neck pain using evidence-based chiropractic and physical therapy methods.
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