By Dr Lewis Kingsnorth DC MChiro — Doctor of Chiropractic, Chiropractic First, Hove. GCC Registration No. 3359.
Neck pain has quietly become one of the most common problems we see at our Hove clinic — and in nearly twenty years of practice, I have watched the typical patient change. It used to be whiplash injuries and older patients with wear-and-tear stiffness. Today, it is just as likely to be a thirty-something professional who spends ten hours a day between a laptop, a phone and a commute, arriving with a stiff, aching neck, tension across the shoulders and headaches that creep up from the base of the skull.
If that sounds familiar, this article is for you. Below I explain what actually causes most neck pain, what “tech neck” really is, how chiropractic treatment can help, and the warning signs that mean you should seek urgent medical advice instead.
What Causes Neck Pain?
Your neck (the cervical spine) is a remarkable structure: seven small vertebrae supporting a head that weighs roughly 4-5 kg, while allowing a huge range of movement. That mobility comes at a price — the neck relies heavily on its muscles, joints and discs working well together, and it is sensitive to sustained poor positioning.
The most common causes of neck pain we assess in clinic include:
- Postural strain and “tech neck” — sustained forward-head posture from screens, phones and desk work.
- Joint dysfunction — stiff or irritated facet joints in the neck, often felt as a sharp catch when turning the head.
- Muscle tension and trigger points — commonly in the upper trapezius and levator scapulae, frequently linked to stress and workload.
- Cervicogenic headaches — headaches generated by the joints and muscles of the upper neck, typically starting at the back of the head and spreading forwards.
- Whiplash and old injuries — road traffic accidents and sporting injuries can leave lasting changes in how the neck moves.
- Age-related changes — disc narrowing and arthritic change (cervical spondylosis) are a normal part of ageing, but can contribute to stiffness and pain.
- Nerve irritation — a trapped or irritated nerve in the neck can refer pain, pins and needles or numbness into the shoulder, arm or hand.
What Is “Tech Neck” — and Why Is It Everywhere?
“Tech neck” is the popular name for neck pain and stiffness driven by prolonged time looking down at devices. It is not a formal medical diagnosis, but it describes a very real mechanical problem.
In a neutral upright posture, your neck supports the weight of your head — about the same as a bowling ball. Research on spinal loading suggests that as the head tilts forward, the effective load on the neck multiplies: at a typical phone-checking angle, the structures of the neck may be working against several times the head’s actual weight. Hold that position for hours a day, year after year, and it is little wonder the muscles and joints complain.
Typical signs of tech neck include aching or burning across the base of the neck and shoulders by mid-afternoon, stiffness turning the head (especially when reversing the car), tension headaches, a feeling of the head being “heavy”, and rounded shoulders with a poking-forward chin posture.
Here in Brighton & Hove — with one of the largest digital and creative workforces on the south coast — we see this pattern daily, and the good news is that it usually responds very well to the right combination of treatment, ergonomic changes and exercise.
How a Chiropractor Treats Neck Pain
Effective treatment starts with an accurate diagnosis. Neck pain is a symptom, not a diagnosis in itself — and treating it well means understanding exactly which structures are involved and why.
1. Thorough assessment first
Your first visit to Chiropractic First includes a detailed history and a full physical, neurological and orthopaedic examination of your neck, shoulders and upper back. Where clinically appropriate, we can take digital X-rays on site — helpful in cases involving trauma, longstanding problems or suspected degenerative change — so you are not waiting weeks for answers.
2. Hands-on treatment, tailored to you
Depending on your diagnosis, treatment may include precise spinal manipulation (adjustments), gentle joint mobilisation, soft tissue work and dry needling for muscular trigger points, and massage therapy with our experienced in-house team. National guidance on musculoskeletal pain, including from NICE, recognises manual therapy as a valid part of a treatment package for neck and back pain, alongside exercise and self-management.
Not everyone wants — or needs — their neck “clicked”. We always discuss your options with you, and gentler low-force techniques are available where preferred or where clinically indicated.
3. Fixing the cause, not just the symptom
Treatment that ignores the reason your neck became painful rarely lasts. We combine hands-on care with specific strengthening and mobility exercises, practical desk and workstation advice, and guidance on phone habits, pillows and sleeping positions — so the improvements you make in clinic hold up in real life.
When Neck Pain Needs Urgent Medical Attention
Important: While most neck pain is mechanical and not dangerous, seek urgent medical advice if your neck pain follows significant trauma (such as a fall or road accident), or is accompanied by fever or feeling generally unwell, progressive weakness or numbness in your arms or hands, problems with balance, coordination or walking, severe unremitting pain that does not ease in any position, or sudden severe headache unlike anything you have had before. These features are uncommon, but they need prompt assessment by a doctor or A&E rather than a chiropractor.
Five Things You Can Do Today
- Raise your screen so the top third sits at eye level — laptop stands and external keyboards are inexpensive and make a genuine difference.
- Bring your phone up to eye level rather than dropping your head down to it.
- Break up sitting every 30-45 minutes, even if only for thirty seconds of movement.
- Try gentle chin tucks and slow neck rotations through a comfortable range, several times a day.
- Check your pillow: your neck should be supported in a neutral line with your spine, not pushed up or dropped back.
These steps help, but if your neck pain has lasted more than a couple of weeks, keeps returning, or is causing headaches or arm symptoms, it is worth getting it properly assessed rather than working around it.
Why Patients in Brighton & Hove Choose Chiropractic First
Established in Hove since 2006 — nearly twenty years of clinical experience.
GCC-registered chiropractors (Dr Lewis Kingsnorth, GCC Reg. 3359) and members of the United Chiropractic Association.
On-site digital X-ray facilities where clinically appropriate — no waiting for referrals.
A full in-house team including massage therapy, dry needling and rehabilitation support.
No GP referral needed — you can book directly.
Recognised by Vitality and AXA health insurance.
Frequently Asked Questions
Can a chiropractor help with neck pain?
Yes. Chiropractors are trained to assess, diagnose and manage neck pain using spinal manipulation, mobilisation, soft tissue techniques, dry needling and exercise advice. Clinical guidelines recognise manual therapy as part of a treatment package for neck pain. Every patient at Chiropractic First receives a thorough assessment before any treatment is recommended.
Tech neck describes neck pain and stiffness linked to prolonged time looking down at phones, tablets and laptops. Forward-head positioning significantly increases the load on the neck’s muscles and joints, which over time can lead to pain, stiffness, headaches and shoulder tension.
Is chiropractic neck treatment safe?
Chiropractic is a regulated healthcare profession in the UK, and all our chiropractors are registered with the General Chiropractic Council. Treatment is only recommended after a full assessment, techniques are tailored to each individual, and gentler low-force options are available where appropriate. We always discuss the risks and benefits of treatment with you before we begin.
How many sessions will I need?
It depends on the cause, severity and duration of your problem. Recent, straightforward neck pain often improves within a small number of sessions; long-standing or more complex problems may need a longer plan of care. After your initial assessment we will give you a clear, honest recommendation — and review your progress as you go.
Why does my neck pain cause headaches?
Headaches arising from the joints, muscles and nerves of the upper neck are called cervicogenic headaches. They typically begin at the base of the skull and spread forwards, often on one side, and are commonly linked to posture, desk work or previous neck injury. Treating the underlying neck dysfunction can help manage this type of headache.
Should I use heat or ice on a painful neck?
For most ongoing, muscular neck pain and stiffness, gentle heat (a warm shower, wheat bag or heat pack) tends to be more comfortable and helps muscles relax. Ice is sometimes preferred in the first day or two after a new injury. Neither replaces addressing the underlying cause — use whichever feels better for you, for short periods, with the skin protected.
Ready to Get Your Neck Sorted?
If neck pain, stiffness or tech-neck headaches are interfering with your work, sleep or training, we would love to help you get to the bottom of it — properly assessed, clearly explained, and treated with a plan built around you.
Book your initial consultation with Chiropractic First today.
Chiropractic First, 82 Goldstone Villas, Hove, BN3 3RU — a short walk from Hove station. Call us on 01273 324466 or book online. We see patients from across Brighton & Hove and the wider East Sussex area, with early-morning and evening appointments available.
Dr Lewis Kingsnorth DC MChiro is a Doctor of Chiropractic and the founder of Chiropractic First in Hove, established in 2006. He is registered with the General Chiropractic Council (Reg. No. 3359) and is a member of the United Chiropractic Association. This article is for general information only and does not constitute medical advice. If you have concerns about your symptoms, please consult a registered healthcare professional.