Chronic Neck Pain: Why One Approach Isn’t Enough
Neck pain is one of the most common issues we as physical therapists see. And more than most other joints, chronic neck pain seems to be a common occurence. For some people, it starts after an injury or accident. For others, it builds slowly over months or years from stress or repetitive habits.
If you’ve had neck pain for more than a few months, you’ve probably tried stretching — and while it may help temporarily, stretching alone often isn’t enough to create lasting relief. Chronic neck pain usually needs a multifaceted approach to address mobility, strength, and how you use your neck in daily life.
Here’s how we can tackle it.
1. Stretching and Mobilization to Restore Motion
When the neck feels tight or restricted, gentle stretching and joint mobilization can help restore movement and temporarily reduce pain. This can include:
Targeted stretches for the neck, shoulders, and upper back
Hands-on mobilization by a physical therapist to improve joint glide
Light active movements to keep gains in range of motion
These techniques help break the “stiffness cycle” and make it easier to move comfortably.
2. Soft Tissue Work to Reduce Pain and Guarding
When neck pain lingers, the muscles often stay tense or “guarded” to protect the area. Soft tissue techniques — such as gentle massage can help:
Reduce muscle tension
Decrease sensitivity so you can move more freely
3. Relaxation and Normal Use of Your Neck
Chronic neck pain can change how you move — you might start avoiding turning your head, tensing your shoulders, or holding yourself rigid without realizing it. Over time, this can actually make the stiffness and guarding worse.
A key part of recovery is relaxing and using your neck normally again. This might mean:
Breathing exercises to reduce overall tension
Gradually reintroducing normal head movements
Mindfully using your neck and focusing on relaxing throughout the day
4. Progressive Activity and Loading
We also need to make the neck and surrounding muscles stronger and more resilient. This is where loading comes in.
Strengthening the neck, shoulders, and upper back can:
Improve support
Reduce pain
Restore confidence
Help you tolerate daily activities without flare-ups
Progressive loading might include isometric exercises, resistance bands, or light weights — always tailored to your needs and comfort level.
Putting It All Together
The best chronic neck pain treatment isn’t about one single “magic” exercise or stretch — it’s about combining strategies:
Restore motion with stretching and mobilization
Calm symptoms with soft tissue work and relaxation
Rebuild resilience through progressive strengthening
With the right plan, most people see improvements in pain, movement, and confidence.
If you’re dealing with chronic neck pain in Nampa, Idaho, I can help create a personalized program that addresses your mobility, strength, and daily movement habits — so you can get back to living without constant stiffness or discomfort.
📞 Call or text Habits Physical Therapy at 406-560-1048 to get started.