Table of Contents
Question:
“Ollie, I’m Dan. (made-up name used for privacy) Please help me, I’m working a 9-5 office job. I’ve been struggling with neck pain for over two years, and it’s really affecting my work and focus. My boss is frustrated with me, and it’s taking a toll on my marriage—my wife and kids are always complaining that I’m distant or irritable. On top of that, I can’t sleep properly because of the pain. I’m at the point where I’m considering quitting my job just to deal with this. What can I do to fix my neck pain? How could a chiropractor help, and who should I go to?”
Ollie’s response
Good morning Dan 🙂
Let me first start by saying this: You are amazing.
It takes a lot of courage for a person to Yet alone, you did it Dan.
It takes heaps of courage to be vulnerable. We respect, and admire you for being you, to open up about your insecurities. The fact that you want to CHANGE YOUR LIFE by changing your health, really resonates with me, and with our readers, who also share a similar story.
And let me say—I hear you. Living with neck pain for over two years sounds absolutely exhausting, I was that girl before living in Australia changed me. No wonder it’s taken a toll on your work, relationships, and sleep. But don’t lose hope my friend — I promise you, relief is possible. Let’s get you back to feeling like yourself rebirthed, inspired, rejuvenated again, so you can become the happy man you dream of being: “To be a happy young man with an amazing loving marriage, a role model and father for ur kids, and a smart guy your boss trusts and respects” starting today.
1. Quick Fix Now: Things You Can Do Today
These simple steps can help you find relief immediately:
Gentle Yoga Stretches
Try these evidence-backed stretches to ease tension in your neck and shoulders:
- Downward facing dog
- Science = Inverted position gently relieves pressure on the cervical spine (your neck), decompressing your spine, boosting blood flow, reduces tension and stiffness
- Twisting Shoulder Stretch: Lie face down, extend your arms outward, rotate your shoulder to the opposite side. Switch sides.
- Science = Targets the pectoralis major, trapezius, and levator scapulae muscles; it enhances thoracic spine mobility, reduces shoulder tension, and alleviates strain on the cervical spine, which often compensates for restricted upper body movement.
- Hanging Neck Stretch: Lie on the edge of your bed and let your head, neck hang gently. It will feel extremely sore initially, so ask your wife to support you the first time.
- Science = Gravity gently stretches and decompresses the cervical spine (neck), reduces pressure on compressed discs and nerves, and relaxes tight neck muscles and improves circulation to alleviate pain and stiffness.
- Stick Mobility: Use a broom or mop to stretch your shoulders—hold the stick behind your back, move left and right, and up and down.
- Science = Stick Mobility exercises with a broom or mop improves neck pain, increases shoulder joint range of motion, activates the trapezius and rotator cuff muscles, reduces strain
- Stick version child’s pose
- Science = To enhance spinal decompression, stretch the latissimus dorsi and trapezius, and relieve cervical spine tension by reducing pressure from tight upper back and shoulder muscles.
- Superman Overhead Reach: Like hanging from monkey bars, hold a sturdy overhead surface or bars, and gently stretch upward.
- Science = Elongates tight upper back and shoulder muscles, improves posture, reducing neck pain caused by spinal compression and muscle tension.
Consistency is key—do these stretches daily, especially if you work at a desk.
Guasha (Stems from TCM)
This ancient Chinese technique uses a smooth-edged tool (eg. jade or wood) to gently scrape the skin on your neck and shoulders. This increases blood flow, reduces muscle tension, and promotes healing. It’s often used by chiropractors and therapists for chronic pain relief in athletes, senior citizens etc.
Train your Levator Scapulae & Trapezius muscles
Your levator scapulae (which lifts the shoulder blades) and trapezius (responsible for shoulder, neck, and upper back movement) play crucial roles in neck stability and mobility. If these muscles are hypertonic (too tight) or hypotonic (too weak), they can create an imbalance, leading to chronic neck pain and poor posture.
Your neck muscles can become imbalanced (too tight – hypertonic or too weak – hypotonic), causing chronic pain. Address this with recommended training:
- Aerobic Training: Swimming and boxing improve circulation and relieve tension.
- Resistance Exercises: Focus on strengthening your upper back and neck muscles under professional guidance to avoid strain.
2. How a Chiropractor Can Help You
Chiropractors are experts in identifying the root cause of your pain and use both holistic and evidence-based techniques. Here’s how they help:
Specific Adjustments
- Techniques like the Activator Method or Diversified Adjustments relieve pressure on nerves, restore spinal alignment, and improve mobility.
- Palmer Chiropractic Philosophy: Rooted in the work of D.D. Palmer, the founder of chiropractic care, this philosophy views the body as a self-healing system controlled by the nervous system. Misalignments (subluxations) interfere with nerve flow, causing pain and dysfunction. Correcting these subluxations allows the body to heal itself naturally, without relying only on drugs medication or invasive treatments.
- Dr. Joe Dispenza’s Approach: Integrates chiropractic principles with neuroscience and mindfulness. Dispenza emphasises the connection between the mind, body, and spine, advocating for adjustments that not only relieve physical pain but also enhance mental clarity and overall well-being by optimising neural communication.
Studies consistently show that chiropractic adjustments improve mobility, reduce chronic neck pain, and enhance quality of life by addressing the underlying causes of pain.
Postural Training
Postural imbalances, such as forward head posture or slouched shoulders, are a major contributor to neck pain:
- Chiropractors are assessors to your posture
- Teachers to ergonomics, injury or lifestyle tips to correct alignment at work or home.
- Demonstrators using personalised video tutorials, real life in-clinic demos to help you maintain proper posture in the day.
3. If You Want Additional Care, Consider These Therapies
Moxibustion – Igniting the Body’s energy flow
Rooted in Traditional Chinese Medicine (TCM), moxibustion taps into the concept of Qi (similar to “prana”, Chinese way to say “life force or energy”)—the life force invisible that flows through your body’s meridians. By burning moxa (dried mugwort plant), the gentle warmth stimulates acupuncture points, promoting the free flow of Qi and clearing blockages that lead to pain or stagnation.
- Philosophy: The heat mirrors the Yang energy of the universe, revitalising the body and harmonizing the Yin-Yang balance, essential for health.
- Connection: Mugwort is often considered a sacred plant, like sage used to purify and to protect. Its use in moxibustion is seen as an alignment of earthly remedies with the body.
Massage Therapy – Restoring Harmony Through Touch
Massage therapy, an ancient practice in nearly all cultures, focuses on the mind-body connection through the healing power of touch. Techniques like deep tissue intervention or trigger point therapy remove physical tension and stimulate the nervous system, echoing philosophies of interconnectedness found in Ayurveda, TCM, and indigenous traditions.
- Philosophy: Massage invokes the principle of grounding, reconnecting the body to itself and to the earth. This creates a sense of rootedness while releasing pent-up emotions
- Connection: The rhythmic flow of massage mirrors the cycles of nature—each tide, each breath, each pulse of life.The practitioner’s hands aligns the body to communicate with the universe collective energy.
The Triple Synergy
- Alignment Meets Flow: Chiropractic adjustments restore skeletal alignment, moxibustion stimulates energetic flow, and massage releases muscular tension, creating a seamless mind-body connection.
- Physical and Energetic Healing: Chiropractic works on structure, massage targets soft tissue, and moxibustion balances energy pathways, addressing all layers of dysfunction.
- Holistic Recovery: This combination reduces pain, promotes circulation, and enhances overall well-being, empowering the body to heal itself naturally.
Who Should You See?
- Look for a chiropractor with experience in treating chronic neck pain.
- Ask if they use gentle techniques like Activator or Flexion-Distraction if you’re uncomfortable with manual adjustments.
- Bonus: Some chiropractors collaborate with dry needling or massage therapists, acupuncturists, or physiotherapists for holistic care.
Final Thoughts: Your Body Deserve Some Care & Relief
By now, you would have understood the ancient wisdom of different healing modalities in chiropractic.
I understand how neck pain can snowball into every part of your life, but there’s a solution NOW. Start with the quick fixes today, and it’s your choice your freedom to reconnect with your body, mind and spirit. You never have to but I promise you, by seeing either one of the practitioners to start — this will be a valuable investment in your health, career, and your family. You’ve got this.
With care,
Ollie
