Low Back & Pelvis

What It Is

Neck pain occurs more often than one might think. Any number of things can cause neck pain, but it is often related to getting older. Like the rest of your body, the discs and joints in the neck slowly degenerate as you grow older. These age-related changes are known as cervical spondylosis, often called arthritis of the neck (American Academy of Orthopaedic Surgeons, n.d.).

Cervical spondylosis occurs when the discs and joints in the neck degenerate. Many people know it as wear and tear, and it's quite normal as one gets older (NHS, 2023a). More than 85 percent of people over 60 years of age are affected (American Academy of Orthopaedic Surgeons, n.d.), although many people have no symptoms at all. Even though this is a common type of arthritis, cervical spondylosis rarely ends up disabling or crippling. But it can certainly give you very chronic neck ache.

Cervical Spondylosis Anatomy

The cervical spine is the upper part of the spine (vertebral column), which starts underneath the skull and extends down to the pelvis. Seven stacked bones make up the cervical spine. A solid, round cylinder of bone makes up the front of every vertebra. Between each pair of vertebrae, a disc attaches to the bottom of the vertebra above and the top of the one below. Discs serve as rubber cushions that lie between the vertebrae. Muscles and strong ligaments all keep the vertebral column together.

The main cause of cervical spondylosis is wear and tear (degenerative changes) to the discs and facet joints (American Academy of Orthopaedic Surgeons, n.d.). These facet joints are just like any other joint in your body, and they link the bones to allow movement of the neck. This is why your neck typically gets stiffer as you get older, due to the spondylotic changes.

Not a diagnosis — for more information, contact me or another trusted healthcare provider.

Treatment

Self-Care & Treatment

How to Treat Cervical Spondylosis

Stretching and strengthening strained or weakened muscles is often the first method of treatment, and massage, ice and heat may help relieve symptoms (American Academy of Orthopaedic Surgeons, n.d.). I can help with hands-on treatment, a stretching and strengthening programme and advice on posture. See the My Approach tab for how I work.

1. Physical Therapy

A physical therapist may use posture therapy or neck traction (gently stretching the joints and muscles of the neck). Programs vary, but generally last 6 to 8 weeks (American Academy of Orthopaedic Surgeons, n.d.).

2. Pain Relief

The NHS suggests painkillers such as paracetamol and ibuprofen to ease pain and stiffness from cervical spondylosis, and says a pharmacist may be able to recommend stronger painkillers if needed (NHS, 2023a). The American Academy of Orthopaedic Surgeons (n.d.) describes anti-inflammatory medicines, such as ibuprofen and naproxen, as first-line medicines for neck pain. (This medicine information comes from the NHS and the American Academy of Orthopaedic Surgeons, not from me. Always check with a pharmacist or your family doctor or nurse practitioner before taking any medicine.)

3. Ice and Heat

Heat or cold packs can help ease neck pain. The NHS suggests either a pack of frozen peas wrapped in a tea towel for 5 minutes, 3 times a day, or a hot water bottle wrapped in a tea towel for 20 minutes, 2 to 3 times a day (NHS, 2023b).

4. Soft Collars

The NHS advises not wearing a neck collar unless a doctor tells you to, because it is better to keep your neck moving (NHS, 2023b). If a doctor does advise a soft collar, it should only be worn for a short period of time, because wearing one for a long time can weaken the neck muscles (American Academy of Orthopaedic Surgeons, n.d.).

Treatments you may want to discuss with your family doctor or nurse practitioner

Options outside my scope

Muscle relaxants: a prescription muscle relaxant may be prescribed if the pain has been coming and going for a long time (NHS, 2023a).
Steroid injections: an injection of steroid and local anaesthetic into or near the spine can give some people short-term pain relief (American Academy of Orthopaedic Surgeons, n.d.).
Spinal manipulation: some osteopaths and chiropractors use spinal manipulation (a quick, targeted movement of a joint); ask your family doctor or nurse practitioner whether it is suitable for you.
Surgery: this is only considered if a nerve is being pinched (cervical radiculopathy) or there is a problem with the spinal cord (cervical myelopathy) (NHS, 2023a).

How I can help (see the My Approach tab)

Hands-on work for the neck, upper back and shoulders, with gentle joint mobilisation
Gentle manual neck traction, with no sharp or fast movements
A stretching and strengthening programme
Advice on posture, desk set-up and daily habits

Tips on How to Improve Cervical Spondylosis

Jobs that involve a lot of repetitive neck movement and overhead work can make people more likely to develop cervical spondylosis and neck pain (American Academy of Orthopaedic Surgeons, n.d.).
Smoking is linked to increased neck pain (American Academy of Orthopaedic Surgeons, n.d.).
If you have a family history of the condition, you may be more likely to develop it (NHS, 2023a).
Anxiety and depression are linked to neck pain (American Academy of Orthopaedic Surgeons, n.d.).
A previous neck injury can make you more likely to develop cervical spondylosis (NHS, 2023a).
Maintain neck movement. Don't let your neck stiffen up. Try gentle neck exercises and work on your posture (NHS, 2023a). I can set you an exercise programme.

Treatment

My Approach

Cervical spondylosis is a normal part of the neck ageing, but the stiffness and ache it brings can still wear you down. My aim is to ease the pain and muscle spasm, keep the stiff parts of your neck moving, and build the strength and habits that help it cope day to day.

If your symptoms are neck ache and stiffness, or pain or tingling into an arm without weakness, I can treat it directly.

If you have weakness or heaviness in your arms or legs, numbness or tingling that's getting worse, clumsy hands or trouble walking, see your family doctor or nurse practitioner first (see When to Get Help). Once you've been checked, and cleared by your surgeon if you've had surgery, I provide supportive care within your medical team's limits, keeping the work gentler.

I start by assessing how your neck, upper back and shoulders move, which positions ease or bring on your symptoms, your posture, and the nerves to your arms (sensation, reflexes and strength).

Easing Pain and Stiffness

Relaxation, slow breathing and warmth on the tight tissue, in a comfortable position
Massage, trigger point and myofascial work through the neck, upper back, shoulders and base of the skull
Work on tight chest muscles that pull your shoulders forward, only with your informed consent and a written consent form
Gentle, low-velocity joint mobilisation for stiff segments in the neck and mid-back, never quick thrusts, and never on segments that already move too much
Gentle manual neck traction, with no sharp or fast movements
Gentle nerve glides if you have arm symptoms, and assisted stretches for short, tight muscles

Building Support

Pain-free range-of-motion work, then the deep neck flexor nod and strengthening for the muscles between and below the shoulder blades
Finding which directions ease your symptoms and building your home exercises around them
Posture, pillow and desk set-up advice, plus walking, swimming or cycling if they suit you

New problems walking, loss of bladder or bowel control, or a sudden lack of co-ordination means calling 911.

What to Expect

Typical Course

Typical course: For neck ache and stiffness, most people come once or twice a week for the first few weeks, then weekly, spacing visits out as they manage more on their own, with a reassessment at about 4 to 6 weeks; an exercise programme generally runs 6 to 8 weeks. If you needed medical care first, the timeline follows your medical team's plan and recovery usually takes longer, often a few months.

What I Focus On

Assessment & Nerve Screening

Pain & Spasm Relief

Gentle Mobilisation

Direction-Guided Exercise

Posture & Daily Habits

Please read

When to See a Doctor First

When to Get Help

See your family doctor or nurse practitioner if neck pain or stiffness does not go away after a few weeks, or is worse when you move (NHS, 2023a). Ask for an urgent appointment with your family doctor or nurse practitioner if you have severe neck pain that starts suddenly or gets worse quickly, heaviness or weakness in your arms or legs, pins and needles in an arm as well as neck or arm pain, or pain between your shoulder blades (NHS, 2023a).

Call 911 or go to the emergency room at your nearest hospital if you have new problems walking, loss of bladder or bowel control, or a sudden lack of co-ordination, for example with tasks like buttoning a shirt (NHS, 2023a).

Sources

References

American Academy of Orthopaedic Surgeons (n.d.) Cervical spondylosis (arthritis of the neck). OrthoInfo. Available at: https://orthoinfo.aaos.org/en/diseases--conditions/cervical-spondylosis-arthritis-of-the-neck/ (Accessed: 7 October 2026).
NHS (2023a) Cervical spondylosis. Available at: https://www.nhs.uk/conditions/cervical-spondylosis/ (Accessed: 7 October 2026).
NHS (2023b) Neck pain. Available at: https://www.nhs.uk/conditions/neck-pain/ (Accessed: 7 October 2026).

Massage therapy · Kitchener–WaterlooCervical Spondylosis

What It Is

Cervical Spondylosis Anatomy

Self-Care & Treatment

How to Treat Cervical Spondylosis

1. Physical Therapy

2. Pain Relief

3. Ice and Heat

4. Soft Collars

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips on How to Improve Cervical Spondylosis

My Approach

Easing Pain and Stiffness

Building Support

Typical Course

When to See a Doctor First

When to Get Help

References

Related Conditions

Book a session

Massage therapy · Kitchener–WaterlooCervical Spondylosis

What It Is

Cervical Spondylosis Anatomy

Self-Care & Treatment

How to Treat Cervical Spondylosis

1. Physical Therapy

2. Pain Relief

3. Ice and Heat

4. Soft Collars

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips on How to Improve Cervical Spondylosis

My Approach

Easing Pain and Stiffness

Building Support

Typical Course

When to See a Doctor First

When to Get Help

References

Related Conditions

Degenerative Disc Disease (DDD)

Facet Joint Osteoarthritis

Leg Length Discrepancy

Lumbar Spondylosis

Book a session