Understanding Neck Pain

Neck pain is very common, and most people experience it at some point in their lives. In many cases, symptoms improve within a few weeks or months. Some people may experience occasional flare-ups, while others develop longer-lasting symptoms.

Your neck is made up of strong bones, muscles, ligaments and discs that work together to support your head and allow movement. As we age, natural changes occur within the spine, much like grey hair or wrinkles. These changes are normal and do not necessarily cause pain.

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Managing Neck Pain

The most effective ways to manage neck pain are to stay active, exercise regularly and consider your posture throughout the day.

Simple lifestyle changes can help reduce pain and improve your recovery.

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General Advice

These tips can help manage neck pain and reduce the likelihood of future flare-ups:

• Use safe manual handling techniques when lifting.
• Find an exercise you enjoy and do it regularly.
• Consider your posture when sitting, standing and lying down.
• Avoid staying in one position for long periods.
• Complete a workstation assessment if you spend long periods at a desk.
• Maintain a healthy weight.
• Find healthy ways to manage stress.

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Managing a Flare-Up

It’s normal for neck pain to become worse from time to time.

During a flare-up:

• Keep moving and avoid holding your head still.
• Avoid carrying heavy bags on the painful side.
• Use a backpack or wheeled bag where possible.
• Consider a comfortable sleeping position.
• Stretch little and often throughout the day.
• Stay at work and continue normal activities where possible.
• Take pain relief as advised by your GP or pharmacist.
• Use heat or cold packs if they help.
• Stay positive and remember that flare-ups usually improve.

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Posture

There is no single “perfect” posture.

The most important thing is to change position regularly throughout the day. Remaining in one position for too long can increase stiffness and discomfort.

Aim to change position every 20–30 minutes, even if it’s just to stand up or perform a few gentle stretches.

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Healthy Posture Habits

Small changes throughout the day can make a big difference.

Try to:

• Break up repetitive tasks.
• Take regular short walks.
• Stretch frequently.
• Avoid awkward or twisted positions.
• Avoid holding your phone between your ear and shoulder.
• Use correct lifting techniques.
• Adjust your workstation to suit you.
• Choose the stairs instead of the lift where appropriate.
• Take regular breaks on long car journeys.

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Neck Exercises

Why are these exercises important?

Gentle stretching and strengthening exercises help improve flexibility, reduce stiffness and build the muscles that support your neck. Regular exercise is one of the most effective ways to manage neck pain and prevent future flare-ups.

Choose the exercises that feel most comfortable and perform them little and often throughout the day.

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Stretching Exercises

Chin to Chest Stretch

Slowly lower your chin towards your chest until you feel a gentle stretch at the back of your neck. Hold for 20–30 seconds, then return to the starting position.

Side Neck Stretch

Tilt your head towards one shoulder, aiming to bring your ear closer to your shoulder without lifting the shoulder. Hold for 20–30 seconds, then repeat on the opposite side.

Neck Rotation

Turn your head to look over one shoulder until you feel a gentle stretch. Hold for 20–30 seconds, then repeat to the other side.

Chin Tucks

Keeping your head level, gently draw your chin backwards to create a “double chin.” Hold for 5 seconds, then relax. Avoid looking up or down during the movement.

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Strengthening Exercises

Deep Neck Flexor Exercise

Lie on your back and gently press the back of your head into the surface beneath you while drawing your chin in. Hold for 5–7 seconds before relaxing.

Prone Head Lift

Lie on your front with your chin gently tucked. Lift your forehead and nose approximately 1 cm from the surface while keeping your neck long. Hold for 3 seconds, then slowly lower.

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Exercise Tips

For the best results:

• Exercise within a comfortable range.
• Perform exercises regularly throughout the day.
• Applying heat beforehand may help loosen stiff muscles.
• Increase repetitions gradually as exercises become easier.
• Reduce repetitions if exercises are too difficult.
• Expect some mild aching afterwards—this is normal and should settle quickly.
• Be patient, as improvements often take time.

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When to Seek Medical Advice

Speak to a healthcare professional if:

• Your pain does not begin to improve.
• Neck pain is affecting your daily activities.
• Your pain becomes severe or continues to worsen.
• You are worried about your symptoms or struggling to cope.

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Seek Urgent Medical Help If You Experience

Although serious causes of neck pain are uncommon, seek urgent medical advice if you develop:

• Difficulty speaking or swallowing.
• Blurred or double vision.
• Tingling, numbness or weakness in your arms.
• Unexplained fainting.
• New dizziness.
• Vomiting associated with neck pain.

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Key Takeaways

• Neck pain is very common.
• Your neck is strong and movement is usually safe.
• Staying active often helps symptoms improve more quickly.
• Regular stretching and strengthening exercises support recovery.
• Return to normal activities and work as soon as you are able.
• Know when to seek medical advice if symptoms worsen.

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Further Information

This webpage provides a summary of the patient information leaflet. If your symptoms persist, become worse or you have concerns about your recovery, speak to your GP, physiotherapist or another healthcare professional.