The Neck Supports the Head

Your neck is a complex, hard‑working structure that supports the weight of your head and allows you to look in all directions—essential when you’re driving icy Grand Rapids roads, walking downtown, or enjoying trails along the Grand River.

The neck (cervical spine) is made up of 7 bones (vertebrae) stacked one on top of another. Each vertebra is connected to the next by:

  • Two facet joints (small joints at the back of the spine)
  • An intervertebral disc (a shock-absorbing cushion between vertebrae)

Ligaments and Muscles Protect and Move the Neck

The vertebrae are bound together by strong ligaments that help keep the spine stable. Surrounding muscles provide movement and essential support for all the structures in the neck.

Because the neck is very mobile, it is vulnerable to:

  • Strains from poor posture (common with computer and phone use)
  • Trauma (such as car crashes on I‑196 or US‑131)
  • Degenerative diseases such as osteoarthritis

In Grand Rapids, many people experience neck pain related to desk work, driving, and winter-related slips or collisions.

Common Causes of Neck Pain in Grand Rapids

1. Poor Posture and “Tech Neck”

Poor sitting or working posture can put extra strain on the joints, discs, and muscles of the neck. This is especially common for people in Grand Rapids who:

  • Work long hours at a computer (office workers, students at GVSU, GRCC, or Davenport)
  • Spend a lot of time on phones or tablets
  • Drive long distances for work in West Michigan

Postures that may contribute to neck pain include:

  • Sitting with shoulders slouched and the chin poking forward
  • Working at a computer with the screen too low
  • Looking down at a phone or tablet for long periods (“text neck”)

Sleeping on your stomach with your head turned to the side can also strain your neck.

2. Osteoarthritis and Neck Pain

Osteoarthritis is a common type of arthritis that affects many people in Michigan, especially as we age. It can affect the joints of the neck (cervical spine), leading to:

  • Local neck pain
  • Stiffness
  • Muscle weakness around the joints

Its incidence increases as we grow older and can be related to:

  • Genetic predisposition
  • Previous joint injury
  • Overuse
  • Being overweight (more common for hip and knee, but can indicate general joint stress)

Commonly affected areas include:

  • Neck
  • Lower back
  • Hands
  • Hips
  • Knees

There is no cure for osteoarthritis, but it can be managed well. Keeping the joints mobile and the muscles strong are among the best ways to manage osteoarthritis-related neck pain.

If the upper joints of the neck are affected, neck pain may also develop into headaches. Occasionally, osteoarthritis can irritate the nerves as they exit the neck.

See a doctor right away (such as your primary care provider at Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health) if you notice:

  • Shooting pains down your arm
  • Numbness or tingling in your arm or hand
  • Loss of strength in your arm or hand

You may need further investigations, such as X‑rays or MRI.

3. Whiplash (Neck Pain After a Car Crash)

Whiplash is a common neck injury in Grand Rapids, especially after rear‑end motor vehicle collisions on snowy or icy roads. It occurs when the head is suddenly thrown forward and backward, straining any of the neck structures.

Common symptoms of whiplash include:

  • Neck pain
  • Headache
  • Neck stiffness
  • Feeling unsteady or light‑headed

Recovery varies from person to person and may take from a few weeks to several months.

Early treatment for whiplash may include:

  • Gradual resumption of usual activities as your neck tolerates
  • Modifying certain tasks in the early stages (for example, limiting heavy lifting or long drives)
  • Gentle exercises to maintain movement and muscle function

If pain is severe, persists, or you develop unusual symptoms (such as arm weakness, severe headache, or vision changes), you should be assessed by a healthcare professional.

4. Acute Neck Pain – Wry Neck

Wry neck is a condition where your neck suddenly becomes stiff and painful. It can happen at any age but is more common in teenagers and young adults.

Turning your head to one side or looking up can cause sharp pain. One or both sides of the neck may go into spasm, and pain can travel:

  • From the top of the neck
  • Down to the shoulder blade
  • Out to the top of the shoulder

Common causes of wry neck include:

  • Sleeping in an awkward posture (common during cold winter nights when you curl up under blankets)
  • A sudden flicking or jerking of the head
  • Carrying heavy, unbalanced loads (such as a suitcase or heavy work bag)
  • Viral infection

In most cases, if treated early, wry neck responds well in a few days.

Heat and gentle, passive joint mobilisation (often provided by a physiotherapist or chiropractor) can help loosen the neck joints and reduce pain and muscle spasm.

In rare cases—especially in people over 40, or very rarely in infants—wry neck can be caused by a more serious medical condition. Your doctor or therapist can help diagnose this and refer you for appropriate care at a local Grand Rapids hospital or specialist clinic.

How to Prevent Posture‑Related Neck Pain

Neck pain related to posture is very common in Grand Rapids, especially among office workers, students, and people who spend long hours driving.

Set Up a Neck‑Friendly Workstation

When using a computer:

  • Ensure your workstation is set up to support good posture
  • Position the screen so your head is upright
  • Aim for the center of the screen to be visible when you lower your eyes slightly (not your whole head)

Other tips:

  • Keep your shoulders relaxed, not hunched
  • Keep your feet flat on the floor or on a footrest
  • Keep your keyboard and mouse close so you’re not reaching forward

Change Your Posture Regularly

Avoid staying in one position too long—whether sitting at a desk in downtown offices or standing at a manufacturing line.

Posture reset exercise:

  1. Sit or stand and “grow tall” by gently rolling up from your pelvis.
  2. Gently elongate the back of your neck (imagine a string pulling the top of your head up).
  3. Draw your shoulders back and slightly down.
  4. Use no more than 10% effort—this should be gentle, not rigid.
  5. Hold for 10 seconds, then relax.

Perform this posture correction 2 to 3 times per hour while you work. This exercise helps keep tone in the supporting muscles of the neck and can combat tightness or fatigue.

Move Frequently Throughout the Day

  • Get up and walk around regularly to vary your posture
  • Roll your shoulders and gently turn your head side to side as comfort allows
  • In winter, be mindful of stiffness from cold—wear a scarf or neck covering outdoors to keep muscles warm and relaxed

Sleep Positions and Pillows

Try not to sleep on your stomach, as this requires your neck to be fully turned to one side for long periods.

Aim for a “neutral” neck position:

  • Your head is in line with your spine
  • Your pillow supports the natural curve of your neck

How to check pillow height:

  • Measure the distance between the side of your neck and the tip of your shoulder
  • This gives you an idea of how high your pillow should be when you sleep on your side

Pillow choice is very individual—there is no single pillow that suits everyone. If you continue to wake with neck pain, consider discussing pillow options with your physiotherapist or chiropractor in Grand Rapids.

Managing Neck Pain from Osteoarthritis

Although osteoarthritis cannot be cured, many people in Grand Rapids manage neck pain effectively and stay active.

You can manage neck pain related to osteoarthritis with:

  • Medication and heat:

    • Speak to your doctor or pharmacist about appropriate pain‑relieving or anti‑inflammatory medication
    • Use a heat pack (such as a microwavable wheat pack) on the neck to relieve pain and muscle tension

  • Exercise and movement:

    • Gentle active mobilisation exercises to maintain neck movement
    • Strengthening exercises to support the neck and upper back
    • Low‑impact aerobic exercise (walking, stationary cycling, swimming at local facilities such as the YMCA or community centers)

  • Physiotherapy or other manual therapies:

    • Gentle soft‑tissue and joint mobilisation
    • Posture exercises and training
    • Individualized exercise programs to retrain and strengthen neck muscles

Staying active, even during cold Michigan winters, is important. Indoor exercise options in Grand Rapids—like gyms, community rec centers, and indoor walking tracks—can help you keep moving safely year‑round.

Treatment Options for Neck Pain in Grand Rapids, MI

Most neck pain can be successfully treated by:

  • Your general practitioner (GP / primary care provider)
  • Physiotherapists (physical therapists)
  • Other manual therapy providers, such as osteopaths, chiropractors, or remedial massage therapists

Typical Treatment Approaches

Depending on the cause of your neck pain, treatment may include:

  • Information on what may be contributing to your neck pain
  • Advice to stay as active as you can
  • Exercise programs to retrain and strengthen the neck muscles
  • Posture training and ergonomic advice (for home, office, and driving)
  • Gentle active mobilisation exercises to maintain movement
  • Gentle soft‑tissue and joint mobilisation or manipulation
  • Relaxation and stress‑management techniques
  • Taping to help guide posture correction
  • Pain‑relieving or anti‑inflammatory medication (as advised by your doctor)
  • Heat therapy (heat packs, warm showers)

Mental stress can increase muscle tension and neck pain. Many Grand Rapids residents benefit from combining physical treatment with stress‑management techniques such as deep breathing, stretching, yoga, or counseling.

Whiplash Treatment in Grand Rapids

If you have neck pain after a motor vehicle crash:

Symptoms of whiplash may include:

  • Neck pain and stiffness
  • Headache
  • Dizziness or feeling light‑headed
  • Pain in the shoulders or upper back

Treatment for whiplash often includes:

  • Advice and education on how to care for and manage your neck
  • Gradual return to usual activities as tolerated
  • Pain‑relieving or anti‑inflammatory medication (as prescribed)
  • Gentle active mobilisation exercises
  • Exercises focusing on retraining neck and shoulder muscle function
  • Gentle soft‑tissue and joint mobilisation
  • Posture exercises and strengthening exercises

Being adaptable and remaining positive about recovery can make a difference. Many people improve steadily over time with the right guidance and consistent exercise.

Self‑Care for Wry Neck

While you are recovering from a wry neck:

  • Avoid sitting or lying with your neck in an awkward position
  • Avoid going out in the cold without wrapping your neck well (scarves, high collars)
  • Keep gently moving your neck as pain allows—completely resting it can make stiffness worse
  • Use a small heat pack at home or at work for pain relief
  • Take warm showers to help relax tight muscles
  • Talk to your doctor or pharmacist about pain medication if your pain is severe

If your symptoms are not improving within a few days, or if you are over 40 or have other health concerns, consider seeing your GP or a physiotherapist for further assessment.

When to Seek Medical Help for Neck Pain in Grand Rapids

Contact a healthcare professional if:

  • Neck pain is severe or persistent
  • Pain follows a fall, sports injury, or car crash
  • You have numbness, tingling, or weakness in your arms or hands
  • You have severe headaches, vision changes, or dizziness
  • You have a fever, unexplained weight loss, or feel generally unwell along with neck pain

Where to Get Help Locally

  • Your GP / primary care provider (Spectrum Health, Trinity Health Grand Rapids, Metro Health, Mercy Health, and independent clinics throughout Kent County)
  • Pharmacist – for advice on over‑the‑counter pain relief and heat/cold products
  • Physiotherapist / Physical Therapist – for assessment, exercise programs, and manual therapy
  • Chiropractor, Osteopath, or Massage Therapist – for selected manual therapies (discuss with your GP if unsure)
  • Kent County Health Department / Grand Rapids Public Health resources – for community health information and referrals

If you have urgent symptoms (such as sudden weakness, severe trauma, or loss of bladder/bowel control), seek emergency care at your nearest Grand Rapids hospital emergency department.

Key Points About Neck Pain

  • Strains from poor posture, trauma (including car crashes), and degenerative diseases such as osteoarthritis are the most common causes of neck pain.
  • There is strong evidence that regular, appropriate exercise helps reduce neck pain and stiffness.
  • Osteoarthritis is a common type of arthritis that can affect the neck, causing pain, stiffness, and muscle weakness.
  • Commonly affected areas in osteoarthritis include the neck, lower back, hands, hips, and knees.
  • Most neck pain can be improved with a combination of education, posture changes, exercise, and, when needed, medical or physiotherapy treatment—readily available in Grand Rapids, Michigan.