Four exercises to quickly and effectively relieve neck pain

Common causes of neck pain

Everyday stress factors that can cause neck pain include:

• Poor posture – Sitting or standing with your head and shoulders tilted forward creates extra strain on the neck muscles.
• Extended screen time – Spending long hours looking at phones, tablets, or computer screens can lead to a "tech neck."
• Incorrect sleeping position – Using a pillow that is too high or too flat can result in neck stiffness.
• Stress and tension – Emotional stress can lead to unconscious muscle tension in the neck and shoulders.
• Repetitive movements – Jobs or activities involving repetitive motions can cause neck pain over time.

Making adjustments to reduce these stress factors can often prevent neck pain resulting from them.

How to avoid neck pain

Ergonomics is the science of designing tools, spaces, and tasks to reduce strain on the body. Making simple ergonomic changes to your workspace and daily activities can significantly reduce neck strain.

Adjust your screen height

Position your computer monitor at eye level so you don’t have to look up or down. Laptop stands can elevate your device to a more ergonomic height and angle, whether you’re sitting on a couch, lying in bed, or working at a desk.

Use headset

Avoid holding your phone between your ear and shoulder. Use a headset, earbuds, headphones, or speakerphone instead.

Support your lower back

Sit in a chair with good lumbar support or use a small pillow to maintain the natural curve of your spine.

Keep your feet flat

When sitting, make sure your feet rest flat on the floor and your knees are at a 90-degree angle.

Take regular breaks

Stand up every 30 minutes to prevent stiffness.

Exercises to prevent neck pain

Performing neck stretches can relieve muscle tension and maintain or improve neck mobility. Here are a few simple exercises to try:

• Neck tilts – Sit or stand upright. Slowly tilt your head toward your right shoulder and hold for 10-15 seconds. Return to the center and repeat on the left side. Do this five times on each side.
• Chin tucks – While sitting or standing, gently tuck your chin toward your chest and hold for 10 seconds. Then slowly extend your neck to look upward for 10 seconds. Repeat five times.
• Side-to-side rotations – Turn your head to look over your right shoulder and hold for 10 seconds, then switch to the left. Repeat five times on each side.
• Shoulder rolls – Roll your shoulders forward five times, then backward five times in circular motions to relieve tension.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.