If you spend your day at a desk and your evenings on the sofa, a stiff neck can start to feel normal. It shouldn’t. Left untreated, it can move from a mild niggle to something that affects your sleep, work, and lifestyle. Here’s what might be causing your pain, when to book a neck physio, and what to expect once you do.
What’s Causing Your Neck Pain?
Neck pain rarely comes from nowhere. A few everyday habits are usually behind it, and knowing which one applies to you can help with both recovery and preventing it coming back.
- Poor posture and “tech neck”: looking down at a phone or laptop for hours tips your head forward, which adds real load to the muscles and joints in your neck. The longer that position is held, the more those muscles fatigue and tighten.
- Sleeping position: a pillow that’s too high, too flat, or sleeping on your stomach can leave your neck twisted or overextended for hours at a time, so you wake up stiff.
- Stress and tension: when you’re stressed, it’s common to hold your shoulders up around your ears without realising it. Over time, that constant tension leaves the neck and upper back tight and sore.
- Sudden strain or injury: a fall, a knock during sport, or whiplash from a car accident can bring on more acute pain. If this sounds like you, check the GP guidance below.
Can Neck Pain Cause Headaches?
Yes, and it’s one of the more common things we see. A headache that starts at the base of your skull and spreads to one side of your head, especially if it gets worse when you turn or tilt your neck, is often what’s known as a cervicogenic headache: in plain terms, a headache caused by your neck rather than your head. Treating the neck stiffness or joint restriction behind it often eases the headache too.
Signs Your Neck Pain Needs a Physio
- Tingling or numbness spreading into your shoulder, arm or hand that hasn’t settled after a day or so. This points to a pinched nerve, and it’s worth getting assessed rather than waiting it out (see our guide to muscle, joint and nerve pain).
- Clicking or grinding when you turn your head. Usually harmless on its own, but a sign of tight muscles, often linked to posture and screen time.
- Dizziness when turning your head or looking up. This can have a few different causes, so mention it when you book rather than self-diagnosing, and stop if an exercise makes it worse.
- Muscle spasms that suddenly lock up your neck. These are more common during stressful or poorly slept periods, sometimes called an acute wry neck.2
- Pain that’s still there after a week or so, keeps returning, or is starting to affect your sleep, desk day or training.
What Happens at Your Appointment
We start with your injury history and a full assessment of your neck’s movement, strength and flexibility, then build a treatment plan around what we find, not a generic one. At Cairnhill, that usually means a hands-on approach: soft tissue release, joint mobilisations and neural mobilisations, alongside targeted strengthening and stretching. For some patients, we also use acupuncture alongside manual therapy for neck pain and related headaches. Sessions are 30 minutes, one-on-one, and you don’t need a GP referral to book.
When to See Your GP Instead
Physio is usually the right first step, but a few symptoms need urgent medical attention instead. Seek immediate care if you have:
- Flu-like symptoms alongside a stiff, painful neck
- Severe neck pain following an injury, such as a car accident or fall
- Weakness or persistent numbness in your arm
- Difficulty passing urine
Contact Us
Cairnhill Physiotherapy is at 95 Mountain Road, Epsom, close to Mt Eden and Newmarket, with free on-site parking and appointments Monday to Friday, 7am to 6pm.
No GP referral is needed, and if your neck pain is linked to an accident, we can lodge an ACC claim for you. Book online or call (09) 631 5991.
When to See a Physio for Neck Pain FAQs
[custom_faq_section]
[custom_faq question=”How long should I wait before booking a physio for neck pain?”]Most neck pain eases within a few weeks with rest, movement and heat or ice. If yours hasn’t improved after a week or so, or is affecting your sleep, work or exercise, it’s worth booking an assessment.[/custom_faq]
[custom_faq question=”Do I need a referral from my GP to see a physio for neck pain?”]No. You can book directly, and if your neck pain is linked to an accident, we can lodge the ACC paperwork on your behalf.[/custom_faq]
[custom_faq question=”Does ACC cover physio treatment for neck pain?”]Yes, for neck pain caused by accidents, sporting injuries or work-related strain, usually with a small co-payment (see our fees page). We can lodge your ACC claim and confirm what you’ll need to pay.[/custom_faq]
[custom_faq question=”What happens during a neck pain physio appointment at Cairnhill?”]An assessment of your neck’s movement, strength and flexibility, followed by a personalised plan that may include hands-on treatment, targeted exercises and posture or workstation advice.[/custom_faq]
[custom_faq question=”Can acupuncture help with neck pain, or is hands-on treatment enough?”]Both can help, and we often combine them. We’ll recommend the right mix of acupuncture and manual therapy for your symptoms during your assessment.[/custom_faq]
[/custom_faq_section]