What Causes Neck Pain and can Pilates Help?
- Apr 11
- 4 min read
Updated: Apr 22
I'm sure you've heard the saying a "pain in the neck'. A common phrase describing an annoying person or a difficult situation. But.... if you've ever had a true pain in the neck this phrase takes on a whole new meaning!!
I recently had a few months of neck pain which prompted me to do this blog.
It was there when I woke up, when I was going about my day to day business and when I went to bed at night. If you suffer too, remember it is incredibly common. Many people experience stiffness, tension, or discomfort in the neck at some point, whether from long hours at a desk, stress, poor sleep, or simply daily life.
This is all key factors in reducing neck tension and improving how your body moves. Read on if you'd like to know what helped me! You might be surprised to hear it wasn't just one thing!
Here I want to look at common causes of neck pain and how Pilates can help you move more comfortably and confidently.
What Causes Neck Pain?
Neck pain is rarely caused by one single issue. More often, it develops gradually due to habits, posture, tension, and reduced movement.
1. Prolonged Sitting and Screen Use
This is a big one for me. The screen use. The constant looking down at the mobile phone.
Many people spend hours each day looking at phones, laptops, or tablets. Over time, this can place extra strain on the muscles around the neck and shoulders.
You might notice -
- Stiffness at the end of the day
- Tight shoulders
- Headaches
- Discomfort when turning your head
2. Muscle Tension and Stress
When we feel stressed, our bodies often respond by tightening muscles — especially around the neck and shoulders.
This can lead to:
- Persistent tightness
- Reduced flexibility
- Tension headaches
- Feeling "stuck" or restricted in movement
3. Poor Posture
Posture isn’t about sitting perfectly straight, it’s about having the strength and mobility to support your body comfortably throughout the day.
If the muscles that support your spine are not working efficiently, the neck often compensates.
4. Poor Sleep Position or Unsupportive Pillow
Waking up with a sore or stiff neck is often linked to sleep position or pillow support.
Typical signs include:
- Pain first thing in the morning
- Difficulty turning your head
- Stiffness that improves as the day goes on
5. Lack of Movement
Our bodies are designed to move. When movement is limited, whether due to work, lifestyle, or injury, joints and muscles can become stiff and less resilient.
Regular, gentle movement helps maintain flexibility, strength, and circulation.
How Pilates Can Help Neck Pain
Pilates is not just about exercise, it’s about improving how your body moves and supports itself.
Many people find that regular Pilates helps reduce neck discomfort because it addresses the underlying contributors to tension.
Pilates can help by:
- Improving posture and body awareness
- Strengthening the muscles that support the neck and shoulders
- Increasing flexibility and mobility
- Reducing muscle tension
- Encouraging relaxation through breathing
- Building confidence in movement
Consistency is key. Small, regular sessions can lead to noticeable improvements over time.
When you attend my weekly sessions you get FREE access to the members video vault with tons of short or full sessions that you can do from home.
So what caused my neck pain and what helped me ?
The absolute truth was I was doing PILATES anyway but I had to look at other things -
Stress (my Mum was very very unwell and I think the stress may have showed on my neck)
I was on my Phone A LOT constantly causing text neck and causing poor posture!
Yeah I know as a Pilates teacher the irony is not lost on me!
I bought a new Pillow and it is AMAZING - best £30 quid Ive spent in a long time. Heres the amazon link https://www.amazon.co.uk/dp/B0FM4BD9QZ?ref=ppx_yo2ov_dt_b_fed_asin_title
SO WOULD YOU LIKE TO COME ALONG TO PILATES?
AND Is Pilates Suitable for Beginners?
Yes — absolutely.
Pilates can be adapted to suit different fitness levels, ages, and experience. Whether you are completely new to exercise or returning after a break, sessions can be adjusted to help you feel comfortable and supported.
Many people join Pilates because they:
- Feel stiff or tight
- Want to improve posture
- Spend long periods sitting
- Experience neck or shoulder tension
- Want gentle but effective exercise
- Are looking for a supportive class environment
Pilates Classes in East Kilbride
If you live in East Kilbride and experience neck stiffness, tension, or general tightness, Pilates can be a great way to support your body and improve how you move.
My classes are:
- Suitable for beginners
- Suitable for those who have tried Pilates before
- Focused on safe, guided movement
- Taught in a modern, relaxed way
- Set to music to make sessions enjoyable and energising
- Designed to help you feel stronger and more confident
Class Times
Mondays 6:30 pm &. 7:30 pm
Tuesdays 7:00 pm
All class info right on this link. arleendingwallpilates.co.uk
Checking out an instructors credentials might not be something that you've considered before but in case you'd like to make sure that you are in the right hands I've posted the meet Arleen link below.
My Classes are welcoming, supportive, and designed to help you move at your own pace.
Ready to Get Started?
If you’ve been experiencing neck tension, stiffness, or simply want to improve your posture and strength, Pilates can be a positive first step.
You don’t need to be flexible.
You don’t need to be fit.
You just need to start.
Send me an enquiry on my website arleendingwallpilates.co.uk
*I haven’t covered other neck pain issues such as neck spondylitis, more commonly called cervical spondylosis, which is a type of age-related wear-and-tear affecting the joints and discs in your neck. It’s closely related to osteoarthritis. I will cover this in another post.
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