Neck pain — common causes and wellbeing rituals

The neck supports the head, five to six kilos permanently, with mobility in every direction. Several mechanical causes dominate: prolonged head-forward posture at a screen or smartphone, an unsuitable pillow, stress that tightens the trapezius muscles, prolonged driving with a badly adjusted headrest, or a wrong movement under effort. Rarer causes must be ruled out by a doctor: cervical osteoarthritis after 50, cervical disc herniation with radiating pain into the arm, acute torticollis, or inflammatory conditions.

Cannabidiol has been listed in the European Commission's CosIng database since February 2021, and balms fall under European cosmetics regulation 1223/2009. The Conseil d'État ruling of 29 December 2022 stabilised the market around a finished-product THC threshold below 0.30%. No pain-relieving or anti-inflammatory action may be attributed to these products: the permitted vocabulary remains that of "muscle comfort" and the "massage ritual".

During the day, a few movements every hour are enough: look far ahead for 30 seconds, do five backward shoulder circles, gently tilt the ear towards the shoulder and tuck the chin in. In the evening, a trapezius stretch, neck mobility through slow rotations and a pectoralis major stretch complete the routine.

For massage, take a hazelnut-sized amount of balm, warm it between your fingers, then massage the trapezius area and the base of the neck in slow circles for three to five minutes. Avoid applying it directly under the back of the skull, and wash your hands after application to prevent any contact between the menthol and your eyes.

INRS recommends a screen at eye level, 50-70 cm away, a keyboard and mouse at elbow height, feet flat on the floor or on a footrest, and regular breaks: 30 seconds every 30 minutes, with longer ones every two hours. A headset or hands-free kit avoids wedging the phone between shoulder and ear.

The pillow plays a key role: thin when on your back, thicker on your side to align the head with the spine, very flat or absent on your front, a position that is not advised for the neck. Good-quality sleep reduces the perception of pain the following day, a point we develop in our article on sleep debt in France.

Several signs should raise the alarm: intense pain appearing suddenly after an injury, radiating pain into an arm with numbness or loss of strength, night pain, fever, morning stiffness lasting beyond 30 minutes, or persistence despite 7 to 10 days of self-care. The reference contacts remain the GP, the physiotherapist and, if needed, the rheumatologist.

CBD is not a medicine. If neck pain is persistent or intense, or radiates, consult a healthcare professional. Not advised for pregnant or breastfeeding women or minors.

Which pillow helps with neck pain?

One suited to your sleeping position: thin on your back, thicker on your side to align the head with the spine. Memory-foam models may help, without any scientifically demonstrated superiority.

Should you wear a neck brace for torticollis?

No, except on specific medical advice. A brace immobilises the area and can prolong the contracture. Current management favours progressive mobility and local heat.

Cold or heat on the neck?

Heat is generally preferred for muscle contractures, the most frequent cause of neck pain. Cold may be indicated after an acute injury.

Why does my neck hurt when I am stressed?

Stress causes a reflex contraction of the upper-body muscles, particularly the trapezius. Breathing, regular exercise and good-quality sleep reduce this over time.