​Structure
Between the vertebrae are discs that act as shock absorbers and allow smooth, controlled motion. Muscles, tendons, and ligaments around the neck provide both stability and support.​
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Common Neck Conditions
Neck pain and stiffness are very common and often caused by poor posture, prolonged screen use, muscle tension, or overuse. More serious issues can involve a herniated disc or degenerative changes in the cervical spine.
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Symptoms may include pain, stiffness, headaches, or tingling and numbness in the arms and hands.
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Treatment
Treatment depends on the cause and severity but may include physiotherapy, manual therapy, massage, exercises, acupuncture, medication, or injection therapy. If pain persists, seek advice from a physiotherapist, chiropractor, or other spine specialist.​
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Prevention
Good posture is key to preventing neck pain, both when sitting and standing. Strengthening the neck and upper back muscles provides better support and reduces strain. Avoid sitting still for long periods, take regular breaks from screens, and stay active - even small movements throughout the day can make a big difference.
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Neck Exercises
Here you’ll find exercise programs designed to strengthen, stabilize, and relieve the neck. The programs are suitable for both clinical use and self-training and can be adapted to different levels and needs.
