Why do I have a knot at the base of my neck?
A knot at the base of your neck is usually a tight muscle across the top of your shoulders and neck, not anything structural. Hours hunched over a screen or phone hold those muscles short and switched on until they ache and knot up. It tends to ease with movement and hands-on care.
A tight point at the neck's base can release.
What is the knot at the base of my neck?
The image is a single point that pulses in and out, like tension gathering and letting go. That point sits where most people feel it, at the base of the neck and across the top of the shoulders. The muscles there run from your neck out towards your shoulders and hold your head up all day, and when you lean into a screen they work harder and stay switched on. Over time they tighten into a tender knot you can often feel with your fingers. This is muscle tension, not bones out of place. Most people notice it as a dull ache and tightness that is worse by the afternoon, and it can sometimes bring on a headache that starts at the base of the skull.
Why does screen and phone time make it worse?
Your head is heavy, and the further it drifts forward, the harder the muscles at the back of your neck have to pull to hold it up. Looking down at a phone or leaning towards a monitor puts them in exactly that position for hours, so they rarely get a chance to rest and stay tight and tender. Small changes help most. Bringing your screen up to eye level, looking away from the phone more often, and rolling your shoulders through the day all give those muscles a break. Hands-on care helps too, and at Back In Sync we work on the tight band across your neck and shoulders and look at the habits keeping it there.
When should I get it looked at?
Everyday neck and shoulder tightness eases once you move and change position. See your GP or us sooner if the pain is severe or came on suddenly, if it spreads down an arm with pins and needles, numbness or weakness, if it follows a fall or an accident, or if it comes with a fever, unexplained weight loss, or a headache that is sudden and severe. These are less common, but worth checking rather than pushing through.
If a knot at the base of your neck keeps coming back and you want it looked at, we can help. Back In Sync sees people from across New Malden, Surbiton and Raynes Park. You can book online through Jane, or get in touch first with any questions.
Back In Sync, 167 South Lane, New Malden, KT3 5ES. 020 8942 5901.