Why Your Neck Is Always Stiff—And What You Can Do About It

If you’ve ever struggled to turn your head without feeling tightness, pain, or that dreaded “crick” in your neck—you’re not alone.

A muscle called the levator scapulae is often behind that stiff, stuck sensation. It’s a small but powerful muscle that runs from the top of your shoulder blade to the side of your neck. And when it gets irritated or overworked, it can limit your range of motion and send pain into your neck, upper back, and even head.

The Real Cause of Your Neck Pain Might Be Surprising 

Most people don’t realize that a tight or tender spot in one muscle—called a trigger point—can cause pain in a completely different area. This is known as referred pain, and the levator scapulae is a common culprit.

What causes these trigger points to form? Often, it’s the way we hold our bodies throughout the day:

•  Sleeping with your neck tilted to one side
•  Working long hours at a computer
•  Cradling a phone between your shoulder and ear
•  Sitting or driving with your head turned for extended periods
•  Even using a cane that’s too tall

And stress? That’s a big one. When we’re tense, overwhelmed, or anxious, we often unconsciously hike our shoulders and brace our neck—a modern version of the “duck and cover” survival response. Over time, this creates chronic tightness and fatigue in the levator scapulae.

The Good News: It Is Treatable 

You might’ve been told there’s nothing to be done—that your neck pain is just something you have to live with. But that’s not true.

By releasing the trigger points in the levator scapulae and related muscles, it’s often possible to dramatically reduce stiffness and pain. This is one of the areas I treat most often in my practice, and the results can be life-changing.

Even if you’ve been living with limited range of motion for years, targeted myofascial work combined with customized self-care can help restore freedom and comfort.

A Gentle Stretch You Can Try 

While I always recommend learning self-treatment techniques with a practitioner first, here’s a simple stretch you can try at home—especially helpful under a warm shower to ease the tissue:

 1. Sit comfortably on a stool or chair.

 2. Let your shoulder on the tight side drop completely, letting that arm hang freely.

 3. With the opposite hand, gently turn your head away from the tight side and lower your chin toward your armpit.

 4. Reach your hanging arm slightly toward the floor for an added stretch.

 5. Repeat slowly, adjusting the angle to explore all directions of tightness.

Remember: this shouldn’t hurt. Always go slowly and breathe deeply.

You Don’t Have to Stay Stuck 

Neck pain—especially when it becomes chronic—can be frustrating and exhausting. But it’s not something you have to just “deal with.” With the right care and support, your body can start to unwind and heal.

If you’re ready to feel better in your body and reclaim comfort in your everyday life, I’m here to help.

Contact me to schedule a personalized session and explore your options for lasting relief.

Disclaimer* You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider. If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information on this website.