Why Does My Neck Hurt? Understanding the Real Causes of Neck Pain
Neck pain can feel like it comes out of nowhere—and once it shows up, it can make daily tasks miserable. Whether it's a dull, nagging ache or a sharp, stabbing pain, it’s one of the most common complaints our members report.
At MyBackHub, we help people get lasting relief from neck pain using safe, evidence-based strategies—without needing surgery, injections, or endless pain medications. In this post, we’ll help you understand why your neck might hurt and what you can do today to start feeling better.
Common Causes of Neck Pain
1. Tech Neck / Forward Head Posture
Looking down at your phone or laptop for hours? You’re not alone. This forward head posture—sometimes called "tech neck" (or “text neck”)—puts extra pressure on your neck muscles and spine. Over time, it causes fatigue, pain, and tightness that likely won’t go away on its own. Whether this causes permanent spine misalignment hasn’t been confirmed, but it’s certainly not a good thing.
2. Muscle Tension and Overuse
Stress, poor posture, and repetitive strain (even from something as simple as carrying a heavy bag or sleeping in a poor position) can lead to tense, overworked muscles in your neck and shoulders. This tension can trigger pain, stiffness, and even headaches.
3. Disc or Joint Issues
As we age, discs between the vertebrae can wear down or bulge, and small joints in the neck (called facet joints) can become arthritic. This essentially means the tiny moving joint in your spine has started to “wear out” and/or get irritated. These changes are common and often painless (so if you see them on MRI and you don’t have pain- don’t worry!), but when symptoms flare, they can cause stiffness or pain that radiates down into the shoulders, arms, or upper back.
4. Whiplash or Sudden Injury
If you’ve been in a car accident or taken a hard fall, neck pain could stem from a ligament strain or soft tissue injury. These can linger for weeks or months if not properly managed. In these situations, it is important to see a medical professional to ensure no structural damage to the bones has occurred.
5. Spinal Imbalances (Including Scoliosis)
Even slight curvature or misalignment in the spine can lead to uneven loading in the neck and upper back. This often shows up as chronic tightness, reduced mobility, or one-sided pain.
When to See a Doctor
While many cases of neck pain improve with time, you should seek evaluation if:
Pain lasts longer than 3-4 weeks
It interferes with sleep or daily life
You feel tingling, numbness, or weakness in the arms or hands
Pain started after an accident or some type of trauma
You’ve had unexplained weight loss, fever, or a history of cancer
At MyBackHub, our virtual consultations connect you with spine specialists who can assess your symptoms and build a personalized care plan focused on getting you moving and tailored to your condition and goals.
Nonoperative Treatments That Actually Work
The good news? Most neck pain doesn’t require surgery. With the right tools and guidance, you can recover fully—and even prevent future flare-ups.
Here are treatments we commonly recommend at MyBackHub:
Postural Retraining: Adjusting daily habits—from workstation setup to how you hold your phone—reduces strain on your neck. Small, sustainable changes add up.
Targeted, Personalized Exercises: Strengthening and stretching the muscles that support your neck and upper back can reduce pain, improve posture, and restore range of motion.
Cervical Traction: Cervical traction gently stretches the neck, creating space between vertebrae, which can relieve pressure on nerves, reduce muscle tension, and improve blood flow.
You can try cervical traction:
At home using over-the-counter traction devices like inflatable neck collars, over-the-door pulleys, or posture harnesses
With a physical therapist who can supervise traction sessions and ensure proper form and safety
Traction is often most effective when used alongside exercises and posture work—not as a standalone fix. We can help you determine the right type and frequency based on your condition.
4. Pain Education and Mind-Body Strategies: Understanding that most neck pain isn’t dangerous reduces fear and helps you stay active during recovery. Managing stress and tension that feed into pain cycles is essential in the journey to live a pain free life.
Final Thoughts
Neck pain can be frustrating, but it’s also very treatable without surgery or invasive procedures. The key is understanding what’s causing your pain and using the right tools to treat it—safely, progressively, and with expert support.
At MyBackHub, we specialize in helping you get there with personalized virtual care you can do from home. Whether your pain started yesterday or you’ve been dealing with it for years, it’s not too late to start feeling better.
About the Author:
Rob Turk, MD, MBA
Chief Medical Advisor, MyBackHub
Rob Turk is the Chief Medical Advisor for MyBackHub, Inc. Dr. Turk has a broad foundation of talent in both medicine and business, previously obtaining his MD at the University of California, San Diego School of Medicine and his MBA at the University of Virginia Darden School of Business. As an entrepreneur and orthopaedic spine surgeon, he has unique and valuable insight on many topics. He is a published author in leading scientific journals such as JBJS and Arthroscopy, has written multiple book chapters, and has been a reviewer for a number of scientific journals. He is passionate about motion preservation and innovation in spine care, health equity, delicious food, and sports.
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