Physiotherapy · Neck pain
Neck pain physio in Phuket
Our physios check the warning signs first, then build your neck and upper back with short, regular strength sessions. Progress is measured, and your coach takes over when you are ready.
For desk and laptop neck, pain or tingling down the arm, and lifters and fighters.
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What the research says
Neck pain eases fast, then can stall
In studies that followed people from the start of a new episode, pain fell by almost half in the first six weeks. After that, progress slowed.1 Waiting it out is not a plan.
88%
of 1,211 adults with no neck symptoms had bulging discs on MRI, including most people in their twenties.2
2min
a day of band training cut neck and shoulder pain by 1.4 points out of 10 more than health advice, in one trial of workers.3
6wks
In pooled studies of new neck pain, most of the drop in pain and disability happened in the first six weeks.1
Scans can mislead and rest does not build anything. Progressive strength training reduced pain in trials, and we measure it.
How we work
Screen carefully, then build strength
Your physio checks the warning signs first, then builds a plan around load and capacity. Short, regular strength sessions do the heavy lifting.
Keep moving, skip the collar
A national guideline recommends staying active and self-applied heat for neck pain, and advises against immobilisation, traction and taping for non-specific neck pain.6
Measure, then hand over
We retest disability, strength and endurance at set points. Your physio signs off each stage before your coach takes over the training.
Your recovery
Four phases, moved through by milestones
For desk-related neck pain this plan runs about three months. Arm pain from a nerve can take longer.10
- 01
Typically 0 to 2 weeks
Settle and keep moving
Your physio checks for warning signs, explains what is going on and finds movements that ease your pain: gentle turns and tilts, upper back work, daily walks and changing position every 20 to 30 minutes.
Move on whenTurning your head is easier, sleep is improving, a full desk day is possible with breaks, and any arm symptoms are stable or easing.
- 02
Typically 2 to 6 weeks
Build neck strength
Short, regular strength sessions for the neck, shoulders and upper back: neck holds in four directions, chin nod holds, rows, reverse flies and raises. In one trial, three 20-minute sessions a week gave the most consistent effect.9
The handover gateNeck holds in all directions and moderate rows and raises with no next-day flare, and a meaningful improvement in your disability score. Your physio signs it off.
- 03
Typically 6 to 12 weeks
Train for daily life
Your coach takes over with full-body strength work: heavier pulling, pressing and carrying, and progressive band work for the neck. Your physio reviews you at set points.
Move on whenNeck strength and endurance improved on retest, two weeks of green rows and presses, and a full laptop day without a flare.
- 04
From about 12 weeks
Stay strong
Heavier strength and sport-specific work, from clinch and sparring to padel overheads. Strength training becomes a habit, with a written flare plan.
Full sport whenTwo weeks of full sessions green next morning and sport movements at full speed without arm symptoms. Full sparring needs a final physio review.
Keep it up. In pooled trials of people without neck pain, mostly office workers, exercise lowered the odds of a new episode over a year.11
Between sessions
Let the next morning decide
Some discomfort during exercise is fine. What matters is how your neck and arm feel the next morning.
Check three things: your neck pain before training and the next morning, how far down the arm any arm symptoms reach, and any new weakness or clumsy fingers.
Green: progress
Pain back to your usual level by next morning, no new arm symptoms. Keep going and add a little load or a few reps next session.
Amber: hold
Pain up a little next morning but settled within 24 hours, arm symptoms unchanged. Repeat the same session before adding anything.
Red: step back
Pain still higher after 24 hours, or arm symptoms spreading further. Drop back a step and message us. New weakness or numbness: call us today.
Go to hospital now if
Call 1669 in Thailand.
- Face droop, slurred speech, sudden weakness or numbness
- Sudden double vision, vision loss, unsteadiness or trouble swallowing
- Sudden severe head or neck pain unlike any before
- Rapidly worsening clumsy hands, walking, or bladder or bowel control
- Neck pain after a crash, fall or heavy blow
- Fever with a severe headache and a stiff neck
See a doctor within days if hand clumsiness or balance slowly worsens, or with a cancer history, unexplained weight loss or constant night pain. Fever alone: the same day.
Pain or tingling down your arm?
Arm pain from a neck nerve
When a disc or bony narrowing irritates a nerve root in the neck, you can feel pain, tingling, numbness or weakness down the arm. It can be intense at first.10 A physio check of your nerves sets the plan, and your physio rechecks them at every visit.
In one trial of recent arm pain, six weeks of physio or a collar eased arm pain more than waiting.12 In a review of disc-related arm pain, substantial improvement tended to occur within four to six months, and most recovered.10 New arm weakness needs a same-day physio check.
Patient reviews
What our patients say
Rated 5.0 from 57 Google reviews
“I have been seeing Karim for long term issues with my neck and the results have been fantastic. I have attended several physios in the past and none compare to Karim. His skills and knowledge helped to pinpoint the exact cause of the issues and the treatment plan has made massive improvements.”
joyce billingtonGoogle review “Meaw has been incredible. She helped me recover from long term neck and lower back pain and gave me personalized exercises that I now do daily. These have made a huge difference in my strength, mobility, and overall well-being. I’m so grateful for her expertise and highly recommend her to anyone looking for real, lasting results!”
Jeff CraigGoogle review “I honestly can’t thank Karim at Optimisefit enough … I’ve lived in five different countries and, unfortunately, had to deal with many injuries, so I’ve seen quite a few physios over the years. But no one has ever come close to the level of knowledge, care, and clarity that he brings.”
Unfiltered OpinionsGoogle review “I have been working with Khun Meaw on some strengthening exercises for my shoulders, hips and knees. … Her goal has been to give me the tools I need to work on my specific areas of need and not to keep me in an endless cycle of needing help……so professional and a joy to work with.”
Catlin McCrackenGoogle review “Optimise is a fantastic set up, I have been working with Khun Meaw on a physio front, and she is awesome and really gets to the root of the problem and starts from there – could not recommend highly enough. Having seen a couple of different physios on the island, Khun Meaw is certainly number 1.”
Jamie AllworkGoogle review “I came to Optimize with chronic back pain and absolutely no ability to train. I was first matched with Khun Meaw, a highly skilled rehabilitation trainer who helped me eliminate my back pain completely. … After that, I continued training with Kate for a full year.”
nesterzhzhotGoogle review “I started seeing Khun Maew last August for a knee issue and within 15 minutes she had identified a multitude of issues I’d been dealing with for more than 20 years … I have been pain free for 6 months and am now in the gym working to rebuild my mobility and strength.”
Michelle LawlorGoogle review
Questions
Neck pain questions
Is bad posture causing my neck pain?
My scan shows disc damage. Am I broken?
No. Bulging discs showed up in 88% of adults with no neck symptoms, including most people in their twenties.2 Your symptoms and nerve check matter more than the picture.
Should I rest and wear a collar?
For everyday neck pain, a national guideline recommends staying active and advises against immobilising the neck.6 Gentle movement and progressive strength work are the active ingredients.
Do neck exercises take hours every day?
Will strong painkillers sort it out?
In a placebo-controlled trial of 347 people with acute back or neck pain, an opioid was no better than placebo at six weeks.15 Physios do not advise on medicines, so ask your doctor.
What happens at the free physio assessment?
Your physio screens for warning signs, checks your nerves and looks at how your neck moves. You leave with a clear plan. It’s free, with no obligation.
Physio team
Your physio team
Karim and Meaw both treat neck pain. Meaw leads our clinical standards.
How physiotherapy works here
Meaw
Head Physiotherapist
Karim
Physiotherapist
Also on the team Sukanya, Physiotherapist
Next step
Find out what your neck can do
Message us on WhatsApp to book your free physio assessment. We screen for warning signs, check your nerves and build your plan.
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Questions first? WhatsApp +66 65 914 1604
Sources (15)
- Hush JM, et al. Prognosis of acute idiopathic neck pain is poor: a systematic review and meta-analysis. Arch Phys Med Rehabil. 2011;92(5):824-829.
- Nakashima H, et al. Abnormal findings on magnetic resonance images of the cervical spines in 1211 asymptomatic subjects. Spine. 2015;40(6):392-398.
- Andersen LL, et al. Effectiveness of small daily amounts of progressive resistance training for frequent neck/shoulder pain: randomised controlled trial. Pain. 2011;152(2):440-446.
- Rushton A, et al. International framework for examination of the cervical region for potential of vascular pathologies of the neck prior to musculoskeletal intervention: International IFOMPT Cervical Framework. J Orthop Sports Phys Ther. 2023;53(1):7-22.
- Davies BM, et al. Degenerative cervical myelopathy. BMJ. 2018;360:k186.
- El-Allawy A, et al. Clinical practice guideline: nonspecific neck pain. Dtsch Arztebl Int. 2025;122(20):552-557.
- de Zoete RMJ, et al. Comparative effectiveness of physical exercise interventions for chronic non-specific neck pain: a systematic review with network meta-analysis of 40 randomised controlled trials. Br J Sports Med. 2021;55(13):730-742.
- Rasmussen-Barr E, et al. Summarizing the effects of different exercise types in chronic neck pain: a systematic review and meta-analysis of systematic reviews. BMC Musculoskelet Disord. 2023;24(1):806.
- Andersen CH, et al. Influence of frequency and duration of strength training for effective management of neck and shoulder pain: a randomised controlled trial. Br J Sports Med. 2012;46(14):1004-1010.
- Wong JJ, et al. The course and prognostic factors of symptomatic cervical disc herniation with radiculopathy: a systematic review of the literature. Spine J. 2014;14(8):1781-1789.
- Teichert F, et al. Effectiveness of exercise interventions for preventing neck pain: a systematic review with meta-analysis of randomized controlled trials. J Orthop Sports Phys Ther. 2023;53(10):594-609.
- Kuijper B, et al. Cervical collar or physiotherapy versus wait and see policy for recent onset cervical radiculopathy: randomised trial. BMJ. 2009;339:b3883.
- Richards KV, et al. Is neck posture subgroup in late adolescence a risk factor for persistent neck pain in young adults? A prospective study. Phys Ther. 2021;101(3):pzab007.
- Damasceno GM, et al. Text neck and neck pain in 18-21-year-old young adults. Eur Spine J. 2018;27(6):1249-1254.
- Jones CMP, et al. Opioid analgesia for acute low back pain and neck pain (the OPAL trial): a randomised placebo-controlled trial. Lancet. 2023;402(10398):304-312.
This page is general information based on the research listed here. It is not a diagnosis. Your physio will tailor the plan to you, and your surgeon’s or doctor’s instructions come first. Clinically reviewed by Meaw, Head Physiotherapist at Optimise, November 2026.