Everything You Need to Know About a Wry Neck
What is a Wry Neck?
Wry neck is a sudden and painful condition where the neck becomes twisted and stuck in one position, often tilted to one side and rotated to the other. It usually happens without warning and makes it difficult, and very painful, to turn or straighten your head.
An analogy…
Think of your neck like a swivel chair. When it’s working well, it turns smoothly. But if something jams or locks up inside, the chair sticks and won’t rotate properly. That’s what happens in wry neck, the joints or muscles jam up, and movement becomes restricted and painful.
What are other names that a wry neck can be referred to?
Torticollis, Discogenic Wry Neck, Acute Wry Neck, Herniated Cervical Disc, Bulging Disc, Herniated Disc, Cervical Disc Bulge, Slipped Disc, Prolapsed Disc, Intervertebral Disc Injury, Sprained Disc, Disc Protrusion
What causes a wry neck?
The condition is caused by sustained forward head posture, which puts extra stress on the upper cervical spine, lower neck joints, and surrounding muscles. This position often results in overworked neck and upper back muscles, tightness in the chest and front of the neck, and weakness in the deep neck flexors and upper back muscles. It can also cause joint stiffness in the mid and upper spine. Over time, these imbalances create discomfort, reduced movement, and a higher risk of ongoing neck pain.
What are the signs and symptoms of a wry neck?
- Sudden onset of sharp neck pain
- Head tilted to one side and stuck in that position
- Pain increases with movement
- Muscle spasm or tightness on one side of the neck
- Difficulty turning or straightening the head
What tests are used to diagnose a wry neck?
Postural assessment: Practitioner observes how you sit and stand to identify poor alignment.
Range of motion testing: Checks if neck movement is restricted or painful.
How long does a wry neck take to heal?
Recovery from wry neck varies from person to person, but with the right treatment, the sharp pain usually settles within 2–5 days. Some people feel better in just a couple of days, while others may take 2–3 weeks. Ongoing treatment may be needed to fully recover and address any underlying issues like joint stiffness, to help prevent it from coming back.
How does a wry neck happen?
- Sleeping in an awkward position
- Sudden or jerky neck movements
- Poor posture over time
- Stress or tension causing muscle tightness
- Previous neck problems
- Disc degeneration
What treatment can help a wry neck?
- Gentle joint mobilisation to release the stuck facet joint
- Soft tissue massage to ease muscle spasm
- Heat therapy to relax tight muscles
- Postural advice and sleeping position correction
- Pain relief or anti-inflammatory medication
- Gentle movement exercises once pain starts to ease
What exercises or stretches can I do for a wry neck?
- Chin tucks
- Neck side bends and rotations
- Shoulder rolls and blade squeezes
What products can help with a wry neck?
AROM cervical rotation in supine
Lie flat on your back with a small pillow or towel under your head.
Turn your head to look towards your shoulder, keeping your head in contact with the towel.
Return to the starting position and then relax and repeat.
AROM cervical extension
Sit upright in a chair looking straight ahead.
Look up towards the ceiling, moving only your head, not your body.
Return back to the starting position then relax and repeat.
Deep neck flexor activation in supine
Lie on your back with your knees bent and your feet flat on the floor.
Place a pillow or towel under your head and look up towards the ceiling.
Visualise a pivot point going through your ears.
Gently nod your chin as though rotating around that pivot point without tensing your side neck muscles.
Use the muscles, deep at the front of your throat instead.
This is a very subtle exercise and will take practice to tuck your chin in just enough so you feel the back of your head a little heavy on the pillow but without the activity of your side neck muscles.
These deep neck muscles are important to retrain to help headaches and neck issues from office or computer work.
Hold your chin downwards as advised and continue to breath in a controlled manner by expanding and contracting your lower ribcage.
Contract your lower stomach and pelvic floor muscles at the same time throughout the movement.
