🤔 What Is It?

Cervical radiculopathy is a condition where a nerve in the neck becomes compressed or irritated, often due to a disc bulge, joint degeneration, or tight surrounding tissues. This can cause symptoms that radiate from the neck down into the shoulder, arm, or hand, including:

• Pain (sharp, burning, or aching)

• Tingling or pins and needles

• Numbness or altered sensation

• Muscle weakness in the arm or grip

The symptoms usually affect one side of the body and often worsen with certain neck movements or prolonged postures, like looking down at a phone or sitting at a desk.

💡 Common Physiotherapy-Related Causes:

• Disc bulge or herniation putting pressure on a spinal nerve root

• Degenerative changes (arthritis or joint narrowing) reducing nerve space

• Postural overload from long periods of slouching or forward head posture

• Muscle tension compressing neural structures

• Sudden movements or trauma like whiplash

🛠️ What You Can Do:

• ✅ Avoid positions that worsen symptoms, like looking down or turning sharply

• ✅ Use a supportive pillow that keeps your neck in a neutral position

• ✅ Try gentle chin tucks or nerve-glide exercises (if advised by your physio)

• ✅ Stay active within your limits — complete rest can slow recovery

• ✅ Apply heat or gentle movement to reduce muscle spasm (ice may help with acute pain)

👩‍⚕️ How Physio Can Help:

• Detailed assessment to identify which nerve root is involved

• Neural mobilisation (nerve glides) to reduce irritation

• Postural correction and ergonomic advice (desk setup, sleep posture)

• Manual therapy and mobilisation to improve neck and upper back function

• Strengthening exercises for neck, shoulder, and scapular stabilisers

• Education around load management, pacing, and flare-up prevention

🙋‍♀️ Answers to Common Questions

1. Is cervical radiculopathy the same as a pinched nerve?
Yes — a “pinched nerve in the neck” is another term for cervical radiculopathy. The term describes pressure on a nerve as it exits the spine, leading to radiating symptoms.

2. What does cervical radiculopathy feel like?
Common symptoms include sharp or burning pain, tingling, numbness, or weakness that travels down your arm or into your hand. It can feel like a "dead arm," “electric shocks,” or like your hand’s falling asleep.

3. Do I need a scan (MRI or CT) to confirm it?
Not always. A skilled physiotherapist can often diagnose cervical radiculopathy clinically through movement testing, nerve tension tests, and a full history. Imaging may be recommended if symptoms persist, worsen, or affect both sides.

4. Will this go away on its own?
Mild to moderate cases often resolve with conservative treatment, especially when managed early. Physio can speed up recovery and reduce the chance of it becoming chronic.

5. How long does it take to recover?
Recovery time varies — 4 to 12 weeks is typical, depending on severity. Early intervention, appropriate exercises, and avoiding aggravating positions can speed up healing.

6. Should I rest completely or keep moving?
Gentle movement is important. Avoiding activities that flare your symptoms is wise, but staying completely still or in bed can prolong stiffness and nerve sensitivity. Your physio will guide you on safe movement.

7. Is it dangerous or permanent?
Most cases are not dangerous and don’t cause permanent damage, especially when treated early. If you experience progressive weakness, both arms affected, or issues with bladder/bowel, seek urgent medical attention.

8. What exercises help with a pinched nerve in the neck?
Common helpful exercises include chin tucks, nerve glides, and shoulder blade retractions, but these need to be introduced at the right time and intensity. Incorrect exercises can sometimes make symptoms worse — best to get a tailored plan.

🤔 What Is It?

Neck stiffness refers to a sensation of reduced mobility, tightness, or discomfort when trying to move your head — often when turning, tilting, or looking over your shoulder. It may come on suddenly (e.g., after sleeping awkwardly) or gradually over time, particularly if you're sitting for long periods or under stress.

It’s a common complaint and usually not serious, but it can be frustrating, painful, and limiting if left untreated.

💡 Common Physiotherapy-Related Causes:

• Prolonged poor posture (e.g., slouching, forward head position at a desk)

• Sleeping in an awkward position or with poor pillow support

• Muscle tension or spasm (e.g., upper traps, levator scapulae)

• Joint stiffness in the cervical spine

• Stress or jaw clenching (can subconsciously tighten the neck muscles)

• Overhead activity or heavy lifting without proper form

🛠️ What You Can Do:

• ✅ Apply heat to the stiff area (especially the base of the neck or upper shoulders)

• ✅ Try gentle neck movements: slow turns, nods, and tilts within pain-free range

• ✅ Adjust your desk or screen height to avoid prolonged downward gazing

• ✅ Use a supportive pillow that keeps your neck in a neutral position

• ✅ Include postural resets throughout the day (e.g., chin tucks, shoulder blade squeezes)

👩‍⚕️ How Physio Can Help:

• Hands-on treatment to mobilise stiff joints and release tight muscles

• Postural correction strategies and ergonomic education

• Dry needling, massage or manual therapy for muscle relief

• Tailored mobility and strengthening program for long-term results

• Advice on breathing, stress management, and preventing flare-ups

🙋‍♀️ Answers to Common Questions

1. Why is my neck so stiff in the morning?
Common causes include poor sleep posture, unsupportive pillows, or grinding/clenching during sleep. Cold temperatures or air blowing on the neck overnight can also contribute to morning tightness.

2. Should I stretch a stiff neck?
Yes — gentle, pain-free stretching can help improve mobility. Try slow rotations, side bends, and chin tucks, but avoid forcing it. If movement increases pain or dizziness, stop and consult a physio.

3. Can stress cause neck stiffness?
Definitely. Many people carry stress in their neck and shoulders, especially when working at a desk, under pressure, or grinding their teeth at night. Physio can help address both the physical and behavioural patterns involved.

4. Is it okay to crack my neck?
Self-cracking might provide temporary relief, but it’s often habitual and doesn’t fix the underlying cause. Over time, it can create joint irritation or dependency. Manual therapy by a physio is a safer way to restore mobility.

5. How long does neck stiffness last?
Mild cases can ease within a few days, but persistent or recurring stiffness may need hands-on treatment and a proper rehab plan. Chronic tightness is often linked to posture or workplace setup.

6. Do I need a scan for neck stiffness?
Usually not. Most cases are mechanical and can be treated conservatively. Imaging is only needed if there are red flags like trauma, severe unrelenting pain, or nerve symptoms like arm weakness or numbness.

7. Can physio help with chronic neck tightness from training or gym work?
Yes — especially if it’s linked to repetitive lifting, overhead exercises, or muscle imbalances. We’ll help correct your form, restore mobility, and reduce muscle overload.

🤔 What Is Whiplash?

Whiplash is a neck injury that occurs when the head is suddenly and forcefully thrown backward and then forward — commonly from a car accident, but also from falls, sports, or work incidents. This rapid movement strains the muscles, ligaments, joints, and nerves of the neck and upper back.

Symptoms can appear immediately or develop over hours or days, and may include neck pain, headaches, dizziness, fatigue, jaw discomfort, or difficulty concentrating.

💡 Common Physiotherapy-Related Causes:

• Soft tissue strain from sudden acceleration-deceleration

• Joint stiffness in the cervical spine (C0–C7)

• Muscle spasm or guarding, especially in upper traps, SCM, and deep neck flexors

• Nerve irritation contributing to referred pain or tingling

• Postural compensation following the injury (holding the head rigidly or avoiding movement)

🛠️ What You Can Do:

• ✅ Apply cold packs for the first 48–72 hours to reduce inflammation

• ✅ After 3 days, use heat and gentle movement to promote recovery

• ✅ Avoid complete rest — gentle mobility is important

• ✅ Start neck range of motion exercises (look side to side, up/down slowly)

• ✅ Focus on relaxed breathing to reduce tension and support healing

👩‍⚕️ How Physio Can Help:

• Comprehensive assessment of neck mobility, muscle function & nerve involvement

• Manual therapy and joint mobilisation to restore movement

• Dry needling or massage to reduce muscle tightness

• Individualised neck strengthening program to rebuild confidence and stability

• Education & pacing strategies to avoid flare-ups while staying active

• Return-to-work or return-to-sport plans with graded exposure

🙋‍♀️ Answers to Common Questions

1. How long does whiplash last?
Mild cases resolve within a few weeks, but some people experience symptoms for months if not managed properly. Early physio treatment can reduce the risk of developing chronic pain or movement avoidance patterns.

2. Why do I feel dizzy or nauseous after whiplash?
Whiplash can irritate structures that affect balance and coordination, like the upper cervical spine and vestibular system. Physiotherapists can assess this and include gentle retraining exercises to help.

3. Can whiplash cause headaches?
Absolutely. These are often cervicogenic headaches — pain referred from irritated neck joints or muscles. Treating the neck can significantly reduce headache frequency and severity.

4. Is it safe to move my neck after a whiplash injury?
Yes — gentle movement is encouraged after the initial rest period. It helps maintain mobility, prevent stiffness, and reduce fear. Your physio will guide you through the right movements at the right time.

5. I had a crash months ago and my neck still hurts — is that whiplash?
It could be. In some cases, people develop chronic whiplash-associated disorders. Physio can still help by retraining movement patterns, building strength, and calming the nervous system.

🤔 What Is It?

Torticollis, also known as “wry neck,” is a condition where the neck becomes suddenly stuck in a twisted or tilted position, usually accompanied by sharp pain and limited movement. It often feels like you’ve “slept funny” or tweaked something, and trying to move your head causes a sharp catch or spasm.

It can come on without warning, typically first noticed upon waking or after a quick movement. While extremely uncomfortable, it’s not dangerous and usually responds well to physiotherapy.

💡 Common Physiotherapy-Related Causes:

• Facet joint locking in the cervical spine

• Muscle spasm or guarding (especially in levator scapulae, SCM, or upper traps)

• Sleeping in a twisted position or with poor pillow support

• Sudden head movement or awkward lifting

• Stress or overload on the neck (poor posture, fatigue, previous neck issues)

🛠️ What You Can Do:

• ✅ Apply heat (not ice) to the painful side of the neck or shoulder

• ✅ Use gentle neck movements within a pain-free range — avoid forcing it

• ✅ Keep your neck supported during rest or driving (use a rolled-up towel or pillow)

• ✅ Avoid rapid movements, twisting, or looking over your shoulder until movement improves

• ✅ Try chin tucks and mid-range side-to-side turns once the pain begins to ease

👩‍⚕️ How Physio Can Help:

• Mobilisation techniques to unlock stuck facet joints

• Soft tissue release or dry needling to calm muscle spasm

• Postural correction to reduce future strain

• Gradual mobility and strength progression to restore full range of motion

• Advice on pillow setup, workstation ergonomics, and sleep posture

• Screening to rule out more serious causes (rare but important)

🙋‍♀️ Answers to Common Questions

1. What causes wry neck?
It’s usually caused by a minor joint lock or muscle spasm, often triggered by sleeping awkwardly, poor posture, or a sudden movement. It’s more common than people realise — especially in busy or stressed individuals.

2. Why can’t I turn my head?
A small neck joint (facet joint) may be temporarily locked, and the surrounding muscles spasm to protect the area. This makes turning the head feel sharp, tight, or even impossible until the joint is released and muscles settle down.

3. Should I rest or try to move it?
Gentle movement is good, but don’t push through sharp pain. Stay in mid-range, pain-free positions and avoid twisting or aggressive stretching. Heat and professional treatment usually speed up recovery significantly.

4. How long does torticollis last?
With treatment, most cases improve within 1–3 sessions. Without treatment, it may take up to a week or more to fully resolve — but the right exercises and hands-on therapy accelerate recovery.

5. Will this keep coming back?
It can if the underlying causes — like poor posture, muscle imbalances, or bad sleep positions — aren’t addressed. Physio helps fix the root issue and teach strategies to prevent future flare-ups.

6. Do I need imaging?
Not usually. Wry neck is a clinical diagnosis that can be confirmed with an in-person assessment. If there are red flags (e.g., severe trauma, neurological symptoms, fever), imaging may be warranted — but this is rare.

🤔 What Is It?

Facet joints are the small joints at the back of each vertebra that allow your spine — including your neck — to bend, twist, and move smoothly. Facet joint irritation occurs when one or more of these joints becomes inflamed, stiff, or overloaded, often leading to sharp, localised neck pain.

Pain is usually one-sided, worsens with certain movements (like looking up, turning, or side-bending), and can refer slightly into the shoulder or upper back. It’s a common cause of neck discomfort — especially after sudden movement, poor posture, or repetitive strain.

💡 Common Physiotherapy-Related Causes:

• Prolonged or repetitive neck extension (e.g. looking up, overhead work)

• Poor posture (e.g. forward head position, slouched sitting)

• Neck joint stiffness or degenerative changes (arthritis)

• Lifting with poor form or sudden neck movement

• Compensation after previous neck or shoulder injury

🛠️ What You Can Do:

• ✅ Apply heat to reduce muscle spasm and stiffness

• ✅ Avoid excessive looking up or overhead activities for a few days

• ✅ Use gentle neck mobility exercises (e.g., chin tucks, mid-range turns)

• ✅ Keep moving — but stay within a comfortable range

• ✅ Adjust your workstation or pillow setup to support better alignment

👩‍⚕️ How Physio Can Help:

• Hands-on joint mobilisation techniques to restore normal movement

• Manual therapy or dry needling to reduce muscle tension around the affected joint

• Postural education and ergonomic strategies for work and daily life

• Strengthening and control exercises for deep neck flexors and shoulder stabilisers

• Guidance on safe return to exercise, sport, or overhead activity

• Management plan for any underlying degenerative changes or arthritis

🙋‍♀️ Answers to Common Questions

1. How do I know if it’s a facet joint problem and not a muscle?
Facet joint pain is often sharp, localised, and worse with specific movements, like looking up or turning your head. Muscular pain is usually more dull, diffuse, or movement-independent. A physio can differentiate between the two in assessment.

2. Can facet joints “lock up”?
Yes — they can become temporarily restricted or stuck, particularly after poor sleep posture, rapid movement, or overload. This can feel like a sharp catch or inability to fully turn your head.

3. Should I stretch or rest it?
Gentle movement is ideal. Avoid resting too much or holding the neck rigid — this can make the joint stiffer. Controlled exercises and manual therapy typically give the best results.

4. Does this mean I have arthritis?
Not necessarily. While arthritic changes can affect the facet joints, young and active people can still experience facet irritation from posture or overuse — without structural damage.

5. Can this cause headaches or referred pain?
Yes — particularly when the upper cervical facet joints are involved. You may feel pain referring into the upper traps, shoulder blade, or even behind the eye.

6. How long does it take to settle?
With the right treatment, symptoms often improve significantly within 1–3 sessions, though underlying movement or postural issues may require a longer-term plan.

7. Do I need imaging or X-rays?
Most facet joint issues are diagnosed clinically and don’t require scans unless you have trauma, persistent symptoms, or signs of more complex pathology.

🤔 What Is It?

A trapped nerve in the neck happens when one of the spinal nerves becomes compressed, irritated, or inflamed, usually as it exits the spine. This can cause radiating pain, tingling, numbness, or weakness in the neck, shoulder, arm, or hand — depending on which nerve is affected.

This condition is commonly caused by a disc bulge, joint inflammation, or tight surrounding tissues. It may develop suddenly (e.g., after lifting or twisting), or gradually from poor posture or repetitive strain.

💡 Common Physiotherapy-Related Causes:

• Disc bulge or herniation pressing on a nerve root

• Joint narrowing due to wear and tear (degenerative changes)

• Muscle tension compressing nerve pathways

• Forward head posture or poor ergonomics

• Repetitive or sudden neck movements

🛠️ What You Can Do:

• ✅ Avoid positions that worsen symptoms — especially looking down or holding your phone

• ✅ Use a supportive pillow to keep your neck in a neutral position while sleeping

• ✅ Try gentle neck movements and posture resets

• ✅ Apply heat to ease muscle tension (use caution with ice — may aggravate nerves)

• ✅ Stay active, but modify activity to avoid flare-ups

👩‍⚕️ How Physio Can Help:

• Identify the exact nerve involved and movement patterns contributing to compression

• Use manual therapy, nerve glides, and soft tissue techniques to relieve pressure

• Teach postural corrections and desk/sleep ergonomics

• Guide a progressive exercise program to improve strength and control

• Educate on safe movement, pacing, and flare-up prevention

• Refer for imaging if symptoms persist, worsen, or raise red flags

🙋‍♀️ Answers to Common Questions

1. What does a trapped nerve feel like?
It can feel like burning, tingling, sharp pain, or numbness that starts in the neck and travels into the shoulder, arm, or hand. You may also notice weakness or a “dead arm” sensation when lifting or gripping.

2. Can I massage a trapped nerve out?
Massage may help reduce muscle tension, but it doesn’t “release” the nerve itself. The key is to address the underlying cause, such as joint stiffness or postural compression — which is where physio comes in.

3. Should I rest or keep moving?
Gentle, guided movement is ideal. Total rest can worsen stiffness and sensitivity. A physio can help you move safely and avoid aggravating positions.

4. How long does it take to heal?
Mild cases improve within a few weeks, while more persistent ones may take 6–12 weeks. Physio helps reduce recovery time and prevent recurrence.

5. Is this the same as a pinched nerve?
Yes — “pinched nerve” and “trapped nerve” are common terms for cervical radiculopathy, which describes compression or irritation of a spinal nerve.

6. Do I need an MRI?
Not always. Many cases can be diagnosed and treated without imaging, especially if symptoms are clear and respond to care. Scans may be used if symptoms are severe, worsening, or don’t improve with treatment.

7. Can poor posture cause a trapped nerve?
Yes — prolonged forward head posture, phone use, or poor sitting alignment can all contribute to nerve irritation over time.

8. Will it come back?
It can if the underlying factors — like posture, muscle weakness, or desk setup — aren’t addressed. A physio-guided plan helps reduce the risk of recurrence.

🤔 What Is It?

Thoracic Outlet Syndrome (TOS) occurs when the nerves and/or blood vessels that travel from the neck to the arm become compressed in the space between the collarbone, first rib, and surrounding muscles. This compression can cause a mix of symptoms including:

• Pain, tingling, or numbness in the neck, shoulder, arm, or hand

• Heaviness or fatigue in the arm (especially overhead)

• Coldness or colour changes in the fingers (less common)

• Weak grip or dropping objects

TOS often presents during overhead work, strength training, poor posture, or repetitive arm use, and is more common in individuals with tight chest or neck muscles, or a history of neck/shoulder injury.

💡 Common Physiotherapy-Related Causes:

• Tight scalene or pectoralis minor muscles compressing nerves or vessels

• Poor posture — forward head, rounded shoulders

• Overhead lifting or repetitive upper limb activity (e.g., gym, trades work)

• Previous neck or collarbone trauma

• Congenital factors (e.g., cervical rib — less common)

🛠️ What You Can Do:

• ✅ Improve your posture, especially while sitting or lifting

• ✅ Take frequent breaks from overhead or repetitive arm activities

• ✅ Perform gentle nerve glides and mobility exercises (as guided by a physio)

• ✅ Apply heat to tight chest or neck muscles

• ✅ Avoid carrying heavy bags on one shoulder

👩‍⚕️ How Physio Can Help:

• Identify the exact site of compression using movement and nerve tests

• Manual therapy to release tight muscles and improve thoracic mobility

• Prescribe nerve mobility exercises (neurodynamics)

• Improve scapular and postural muscle strength

• Ergonomic advice for workstations, lifting, and sleeping positions

• Monitor for any signs of vascular involvement and refer as needed

🙋‍♀️ Answers to Common Questions

1. What does thoracic outlet syndrome feel like?
It often feels like numbness, tingling, or pain in the arm or hand, especially when lifting your arms overhead or carrying heavy objects. You might feel tight across your chest or collarbone, and the affected arm may feel weaker or heavier than usual.

2. How is TOS different from a trapped nerve?
While both can cause nerve symptoms, TOS involves compression outside the spine, usually between the collarbone and first rib. A trapped nerve in the neck (cervical radiculopathy) occurs where the nerve exits the spinal column.

3. Can thoracic outlet syndrome go away on its own?
Mild cases can improve with posture correction and activity modification, but physio treatment significantly speeds up recovery and helps prevent flare-ups.

4. Do I need surgery for TOS?
Surgery is rare and usually only considered in severe cases that don’t respond to conservative treatment or involve significant vascular symptoms. Most people improve with physiotherapy.

5. Is thoracic outlet syndrome dangerous?
The nerve-based form (neurogenic TOS) is not dangerous but can be very uncomfortable. If blood vessels are compressed (vascular TOS), symptoms like coldness, colour change, or swelling may appear and require further investigation.

6. How long does it take to recover?
Most cases improve steadily over 6–12 weeks with consistent treatment and exercise. Recovery depends on how long you've had symptoms, your posture, and your daily habits.

7. What exercises help with TOS?
Key exercises include chest and scalene stretches, scapular retraction work, thoracic mobility drills, and nerve glides — but these must be introduced gradually and correctly to avoid irritation.

8. Can poor posture cause TOS?
Yes — slouched posture with rounded shoulders and forward head positioning narrows the thoracic outlet space and increases nerve and vessel compression.

🤔 What Are They?

Cervicogenic headaches are headaches that are actually caused by problems in the neck, not the head itself. They typically begin at the base of the skull or top of the neck, and may radiate up one side of the head, into the temple, behind the eye, or into the forehead.

They're commonly misdiagnosed as tension headaches or migraines, but key clues include:

• Neck stiffness or pain that triggers or worsens the headache

• Headaches brought on by certain neck positions or movements

• Tenderness in the neck muscles or joints when pressed

• Often one-sided, though they can switch sides

💡 Common Physiotherapy-Related Causes:

• Stiff upper cervical joints (C1–C3)

• Tight suboccipital, SCM, or upper trap muscles

• Forward head posture and poor desk ergonomics

• Previous neck injury or whiplash

• Jaw dysfunction (TMJ) or breathing pattern dysfunction

🛠️ What You Can Do:

• ✅ Apply heat to the base of the skull or upper neck

• ✅ Try gentle chin tucks, neck rotations, and posture resets

• ✅ Avoid prolonged time looking down at your phone or laptop

• ✅ Prioritise a neutral neck position while working or sleeping

• ✅ Include regular movement breaks during screen time

👩‍⚕️ How Physio Can Help:

• Assess and treat stiff joints and tight muscles contributing to your headache

• Perform manual therapy or dry needling to relieve tension

• Guide postural correction and workstation setup

• Prescribe a tailored mobility and strength program

• Help address contributing jaw, breathing, or stress factors

• Track headache frequency and intensity to monitor progress

🙋‍♀️ Answers to Common Questions

1. How do I know if my headache is coming from my neck?
If your headache starts at the back of your neck, is triggered by neck movement, or improves with hands-on treatment or posture changes — it’s likely cervicogenic. Headaches caused by the neck are often one-sided and associated with stiffness or neck pain.

2. Can neck tension cause headaches every day?
Yes. If chronic muscle tension or joint stiffness isn't addressed, daily headaches are common. Releasing these areas and improving posture often leads to dramatic improvements.

3. Is this the same as a tension headache?
No — although symptoms overlap. Tension headaches are more generalised and often felt across both sides of the head, while cervicogenic headaches usually start in the neck and affect one side.

4. Will physio help if I’ve had these headaches for years?
Yes. Even long-term cervicogenic headaches often respond well to manual therapy, posture correction, and targeted exercise — especially when other treatments have failed.

5. Do I need a scan?
Not usually. Cervicogenic headaches are a clinical diagnosis, meaning a physiotherapist can often identify the cause through movement tests and palpation. Scans are only needed if there are unusual or worsening symptoms.

6. What kind of exercises help?
Chin tucks, neck mobility drills, breathing exercises, and posture retraining can help reduce the strain on your upper neck joints and muscles. These are most effective when prescribed specifically for you.

7. Can poor posture cause these headaches?
Absolutely. Long periods of slouched sitting or forward head posture increase load on your upper neck joints and muscles, which can trigger or worsen cervicogenic headaches.

8. Can stress or anxiety make them worse?
Yes — especially if it causes jaw clenching, shallow breathing, or constant muscle tension in the neck and shoulders. A holistic physio approach addresses both the mechanical and lifestyle contributors.