Neck pain is something we’ll all experience at one point or another, but when it lingers around and doesn't seem to go away, it becomes a problem. With many underlying causes, such as hours of sitting hunched over at a desk or even just sleeping in an uncomfortable position or with a bad pillow, it can be a real pain in the neck—pun only partially intended. Don’t just resign yourself to a life of neck pain, though, especially not when there are exercises you can do to get your neck some relief.

Read on as we get into how to prevent neck pain from springing up and some exercises to provide relief right away.

Preventative Tips for Neck Pain Relief

If you want to take a preventative measure and reduce the chances of getting neck pain—or, conversely, if you have it and want to keep it off—try these tips:

• Ergonomic Workspace: Ensure your workspace is ergonomically designed to promote good posture. Adjust your chair, computer monitor, and keyboard to the right height and angle.
• Regular Breaks: If you work at a desk, take short breaks every hour to stretch and move around. This can prevent your neck and shoulders from becoming too tense.
• Proper Pillow: Invest in a pillow that supports your neck's natural curve when you sleep. This can greatly reduce morning neck stiffness.
• Stay Hydrated: Proper hydration helps maintain the elasticity of muscles and soft tissues, reducing the risk of muscle cramps and stiffness.

If your neck pain persists or worsens, consider consulting a healthcare professional or physical therapist. They can provide personalized guidance and treatments tailored to your specific condition.

Exercises to Help Relieve Neck Pain

Here are a few exercises if you’re looking to get rid of some nasty neck pain:

Neck Tilt Stretch

This gentle stretch helps alleviate tension in the neck muscles and improve flexibility. Start by sitting or standing up straight with your shoulders relaxed. Slowly tilt your head to one side as though trying to get your ear to touch your shoulder.

Once you feel like you’ve gone as far as you can, stay there for around 20 seconds. Return to the centered position and do the same on the other side. Try this two or three times on each side for better results.

Chin Tucks

Chin tucks are excellent for strengthening the muscles that support proper neck alignment and posture. Sit or stand with your back straight to start. Then, gently tuck your chin in towards your chest, as though bowing your head very deeply. Hold your chin there for about 5 seconds before relaxing. Try this 10–15 times and see how it makes your neck feel.

Shoulder Blade Squeezes

This exercise helps strengthen the muscles in your upper back, which can relieve strain on your neck. While sitting or standing with your arms at your sides, try to squeeze your shoulder blades together like there’s a pencil along your spine that you’re trying to trap in place. Hold it for 5–10 seconds before relaxing and repeat the squeezes 10–15 times.

Doorway Stretch

This doorway stretch is excellent for counteracting the forward head posture often associated with neck pain. Stand in a doorway with your arms at a 90-degree angle against the door frame. Gently lean forward, keeping your head and neck aligned with your spine. You should feel a stretch in your chest and the front of your shoulders. Stay where it stretches for 15–20 seconds and repeat 2–3 times.

Cervical Retraction

Cervical retractions target the deep neck muscles, helping to improve neck alignment and alleviate discomfort. Sit up straight with your back against a chair. Make a double chin by retracting your neck or pulling it back as though scrunching up your neck. Hold for 5 seconds and release, repeating 10–15 times.

Strengthening Exercises

One of the best ways to help your neck pain go away is to strengthen the muscles in your neck, shoulder, and upper back. By making them stronger, they’ll be able to bounce back more quickly from things that might otherwise cause them pain. Try exercises such as shrugs, rows, and resistance band exercises. 

Be Gentle

Remember, consistency is key when it comes to relieving neck pain through exercise. Start with gentle movements and gradually increase the intensity as your neck becomes more flexible and stronger.

At Arkansas Spine and Pain, we aim to put pain in your past and keep it there for a better tomorrow. Contact us at one of our many locations throughout Arkansas and find relief today!