Why Neck Pain Returns: Hidden Causes & Long-Term Fixes

Andrea Lai
May 22
2 min read

Man in a tie holds his neck in pain, looking at a phone. Blue background with text: "Neck Pain That Keeps Coming Back?" Mood: concerned.

You stretch, rest, or even pop a painkiller — and the neck pain goes away. But somehow, it always comes back. If this sounds familiar, you’re not alone.

Recurring neck pain is a common issue we see at Physio@Heart. Many patients are surprised to learn that their daily habits — not just a bad pillow — are quietly contributing to the problem. In this article, we will share some of the most common causes behind chronic neck pain, and how physiotherapy can help break the cycle for good.

The Usual Suspect: Posture and Workstation Setup

Woman with poor posture sitting at a desk, using a computer. Visible spine illustration highlights stress. Blue accents on chair and monitor.

Spending hours at a desk or hunched over your phone puts strain on your neck and upper back muscles. Over time, poor posture causes muscle imbalances and joint stiffness — especially if your monitor is too low, or your chair lacks back support.

How physio helps:

We assess your posture and mobility, and offer ergonomic tips tailored to your lifestyle. A few tweaks to your setup can go a long way.

Tech Neck: The Modern Epidemic

Woman in pink plaid shirt holds neck in pain, looking at red smartphone in a bright room. Expression shows discomfort.

Looking down at your phone for extended periods increases the load on your neck — sometimes up to 27 kg of force! This condition, often called tech neck, is especially common among office workers and teenagers.

Solution:

Targeted physiotherapy helps strengthen your deep neck flexors and postural muscles, reducing strain and building long-term resilience.

Stress and Muscle Tension

Woman in white shirt sits at desk with a laptop, holding her head in stress and tension headache.

Mental stress often shows up physically — especially in the neck and shoulders. Chronic stress can lead to involuntary muscle guarding and tension headaches.

How physio helps:

Soft tissue mobilisation and massage therapy help release built-up tension. We also teach breathing and relaxation techniques to manage stress more effectively.

Weak Support Muscles = Less Stability

Man in a blue shirt holding his shoulder and bending neck, suggesting pain or discomfort. Background is dark and plain, creating a somber mood.

If the muscles around your shoulders and upper back are weak, your neck works overtime to support your head. This imbalance leads to fatigue, stiffness, and recurring pain.

Your roadmap to recovery:

Postural re-education
Strengthening exercises for shoulder stabilisers and upper back
Daily habit coaching and home exercises

Practical Tips to Ease Neck Pain at Home

Use a rolled towel or neck pillow for better sleep posture
Take micro-breaks every 30–40 minutes
Position your screen at eye level
Avoid cradling your phone between shoulder and ear
Try chin tucks and shoulder blade squeezes (if advised by your physio)

Man carrying smiling girl on his shoulders, both in matching maroon shirts. They're outdoors surrounded by lush green trees, exuding joy. Man is happy with pain-free neck and being healthy.

Don’t Wait for the Pain to Return Again

Neck pain may seem minor — until it disrupts your sleep, work, or ability to concentrate. At Physio@Heart, we focus on addressing not just the pain, but also the root cause behind it.

If you’re tired of temporary relief and ready for long-term results, let’s chat.