If you are dealing with a stiff neck and pain that makes it hard to work, sleep, or stay active, you are not alone. Neck strain is common in busy professionals, active adults, and people recovering from injuries or accidents. At Strive Physiotherapy in Calgary, we focus on practical neck strain remedies, personalized neck strain treatment, and therapy for neck strain that can help you move more comfortably and confidently.
What Is a Neck Strain?
A neck strain usually involves irritation of the neck muscles, tendons, or ligaments around the cervical spine. This can cause muscle tension, sharp or aching discomfort, and neck stiffness that limits your range of motion.
Common contributors include:
- Prolonged computer or phone use with poor posture
- Sleeping in an awkward position
- Sudden movements, lifting, or twisting
- Whiplash after a motor vehicle accident
- Sports contact or repetitive training
Neck strain may affect the trapezius muscle, deep neck muscles, and supporting soft tissues. In some people, a ligament strain or muscle trigger points may feel like a “knot” or burning discomfort in one area of the neck or upper shoulder.
What Is the Best Remedy for a Neck Strain?
There is no single best neck strain remedy for everyone, but a combination of manual therapy and tailored therapeutic exercises may provide meaningful relief of neck pain and functional improvement for many people.
At Strive Physiotherapy, our physiotherapists typically build a treatment plan that may include:
- Hands-on soft tissue therapy and joint techniques
- Targeted neck mobility exercises
- Progressive strengthening for neck and shoulder muscles
- Education on posture correction and ergonomic adjustments
- Home remedies for neck strain to support recovery between visits
This approach is designed to address both your immediate stiff neck and pain and the underlying movement or posture patterns that may be contributing to the problem.
Therapies for Neck Strain Treatment at Strive Physiotherapy
For adults who want to stay active and independent, we emphasize individually tailored neck strain treatment rather than one-size-fits-all programs. Our clinics in Centre Street, Hanson Ranch, and Trinity Hills offer several evidence-informed options for neck pain treatment in Calgary.
Manual Therapy and Exercise
Manual therapy involves a physiotherapist using precise hands-on techniques on your neck joints and soft tissues. When combined with exercises, this approach may lead to a large reduction in pain and moderate improvements in function for people with subacute or chronic neck pain compared with receiving no treatment.1 It may also support better health-related quality of life in the short term.
In your sessions, we may:
- Gently mobilize stiff cervical spine joints
- Release tight neck muscles and the upper trapezius muscle
- Guide you through arange of motion and strengthening exercises
Many of our patients find that combining in-clinic physiotherapy with a consistent home exercise program provides more reliable neck pain relief than relying solely on passive strategies.
Dry Needling for Myofascial Neck Pain
Some neck strains, especially those linked to myofascial trigger points, may respond to dry needling. In people with neck pain caused by myofascial trigger points, dry needling and other physical modalities appear similarly effective for reducing pain and improving function. At Strive Physiotherapy, dry needling is offered as part of a broader plan that can also include manual therapy, neck mobility exercises, posture work, and strengthening. This integrated approach aims to help reduce muscle tension while building long-term resilience.
Strengthening the Cervical Spine and Shoulder Girdle
Strengthening the muscles around the cervical spine may help improve neck strength and help your neck better tolerate daily and sport-related demands. For our Calgary patients, we apply the same concept to everyday life: building stronger neck and shoulder muscles may contribute to improved stability, better posture, and potentially reduced recurrence of neck strain.
Home Remedies and Self-Care for Neck Strain
Alongside in-clinic therapy for neck strain, self-management strategies often play a big role in recovery and prevention.
- Activity modification: Short breaks from aggravating positions (e.g., prolonged laptop use) may help ease neck stiffness and muscle tension.
- Gentle neck mobility exercises: Slow, comfortable movements into rotation, side bending, and nodding can help maintain range of motion when guided appropriately.
- Heat or cold: Many people find that brief applications of heat or cold can be helpful for relieving neck discomfort.
- Ergonomic adjustments: Optimizing screen height, keyboard position, and chair support can help reduce neck strain during work.
We often pair these strategies with massage therapy, soft tissue therapy, or dry needling when appropriate, so your recovery is supported both at home and in the clinic.
Pain Management and When to Seek Care
Mild neck strains often improve over several days to a couple of weeks, especially when you keep moving within a comfortable range and address aggravating factors. If your stiff neck and pain are not improving, worsening, or linked to issues such as persistent neck pain, headaches, previous whiplash, or other injuries, an assessment with a physiotherapist may help clarify the cause and guide treatment options.
For people with ongoing back pain, joint pain, or sport-related problems alongside neck issues, we can coordinate care plans that address multiple regions together.
FAQ: Neck Strain Remedy & Therapy in Calgary
What is the best remedy for a neck strain?
For many adults, a combination of manual therapy and targeted exercises is a practical starting point. This approach has been associated with a large reduction in neck pain and moderate functional improvement when compared with no treatment in clinical research on neck pain.1
How long does it take for stiff neck pain to heal?
Time frames vary, but in research on manual therapy with exercise for neck pain, outcomes were commonly measured over short-term periods of about 4 weeks, during which improvements in pain, function, and quality of life were observed compared with no treatment.1 Some people feel better sooner, while others with chronic or recurrent symptoms may need a longer, phased plan.
Which therapies are effective for neck strain treatment?
Manual therapy combined with exercises, dry needling, and other physical modalities have all been studied in people with neck pain. Manual therapy plus exercise may provide notable benefits compared with no treatment, and dry needling appears similarly effective to other physical modalities for myofascial trigger-point-related neck pain.2
Can pain relievers help with chronic neck strain?
Many people use medication as part of short-term pain management, but we focus on active strategies such as therapeutic exercises, posture correction, ergonomic adjustments, and hands-on care. These may address the movement and muscle factors behind chronic neck strain more directly than medication alone.
What exercises help relieve neck stiffness and tension?
Gentle mobility work, scapular (shoulder blade) control, and progressive cervical spine strengthening are commonly used. At Strive Physiotherapy, we tailor these exercises to your comfort, job demands, and activity goals.
Book Neck Strain Treatment at Strive Physiotherapy
If you are looking for individualized neck pain relief in Calgary—whether from office work, a sport injury, or an MVA injury—our team offers one-on-one assessment and treatment across our three locations. We combine manual therapy, therapeutic exercises, ergonomic and posture coaching, and, when appropriate, options like dry needling or massage therapy as part of a comprehensive plan.
Book an Appointment today to start a personalized plan for neck strain remedy, therapy, and ongoing prevention.
References
- Chacko N, et al. Manual therapy with exercise for neck pain. Cochrane Database Syst Rev. 2025. doi:10.1002/14651858.CD011225.pub2
- Chen Y, et al. Comparison of dry needling with physical modalities for myofascial trigger point of patients with neck pain: A systematic review and meta-analysis. J Bodyw Mov Ther. 2025. doi:10.1016/j.jbmt.2025.08.015