7 Best Neck Exercises for Neck Pain Relief To At Your Desk 2023

Neck pain is a common problem that affects millions of people worldwide. It can be caused by a variety of factors such as poor posture, injury, or underlying health conditions.

While medication and physical therapy can be effective in relieving neck pain, regular exercise is also an essential component of neck pain management. In this article, we will explore the best neck exercises for neck pain relief.

These exercises are easy to do, can be done at home or in the office, and are effective in reducing pain and stiffness in the neck muscles.

So, whether you’re suffering from chronic neck pain or simply looking to improve your posture, read on to discover the best neck exercises for a healthier, pain-free neck.

Most Common Causes of Neck Pain


  1. Poor Posture: Poor posture is a common cause of neck pain. Slouching, hunching over a computer or phone, or holding your head in a forward position for prolonged periods of time can strain the neck muscles and cause pain.
  2. Muscle Strain or Injury: Muscle strain or injury, often caused by sudden movement or trauma, can also cause neck pain. This can include activities such as sports, car accidents, or sleeping in an awkward position.
  3. Prolonged Sitting: Prolonged sitting, such as in an office job, can contribute to neck pain. Sitting for extended periods of time can cause tension in the neck muscles, leading to pain and stiffness.
  4. Repetitive Motion: Repetitive motion, such as typing on a computer or using a mouse, can strain the neck muscles and lead to pain.
  5. Improper Ergonomics: Poor ergonomics, such as an improperly adjusted chair or desk, can contribute to neck pain by placing strain on the neck muscles and causing poor posture.

These are just a few examples of the common causes of neck pain. It’s important to pay attention to your body and seek medical attention if you experience persistent neck pain or pain that is accompanied by other symptoms.

Best Neck Pain Exercises


Here are some of the best neck exercises that you can do to help relieve neck pain and improve mobility:

1. Neck Rolls


Best for: Relieving tension and stiffness in the neck muscles

How to perform:

  • Sit up straight in your chair with your feet flat on the ground.
  • Slowly lower your chin to your chest and hold for a few seconds.
  • Roll your head to the right and hold for a few seconds.
  • Roll your head back and hold for a few seconds.
  • Roll your head to the left and hold for a few seconds.
  • Repeat the entire sequence 5-10 times.

Precautions: Be gentle when performing this exercise and avoid rolling your head too far in any direction.

2. Shoulder Shrugs


Best for: Relieving tension in the shoulders and upper back

How to perform:

  • Sit up straight in your chair with your feet flat on the ground.
  • Lift your shoulders up towards your ears and hold for a few seconds.
  • Release your shoulders back down.
  • Repeat the sequence 10-15 times.

Precautions: Don’t lift your shoulders too high, as this can cause more tension.

3. Chin Tucks


Best for: Strengthening the muscles that support good posture and reducing neck pain

How to perform:

  • Sit up straight in your chair with your feet flat on the ground.
  • Keeping your eyes level, gently draw your chin straight back as if you are creating a double chin.
  • Hold for a few seconds and release.
  • Repeat the sequence 10-15 times.

Precautions: Be gentle when performing this exercise and avoid tilting your head up or down.

4. Side-to-Side Head Movement


Best for: Loosening tight neck muscles

How to perform:

  • Sit up straight in your chair with your feet flat on the ground.
  • Gently turn your head to the right as far as is comfortable and hold for a few seconds.
  • Return your head to the center.
  • Repeat the sequence on the left side.
  • Repeat the entire sequence 5-10 times.

Precautions: Avoid twisting your neck too far in either direction.

5. Seated Neck


Stretch Best for: Stretching the neck muscles

How to perform:

  • Sit up straight in your chair with your feet flat on the ground.
  • Place your right hand over your left ear and gently pull your head towards your right shoulder.
  • Hold for a few seconds and release.
  • Repeat on the left side.
  • Repeat the entire sequence 5-10 times.

Precautions: Be gentle when pulling your head to the side and avoid jerking movements.

6. Forward and Backward Head Movement


Best for: Loosening tight neck muscles

How to perform:

  • Sit up straight in your chair with your feet flat on the ground.
  • Gently lower your head towards your chest and hold for a few seconds.
  • Slowly lift your head back up and hold for a few seconds.
  • Repeat the sequence 5-10 times.

Precautions: Avoid tilting your head too far back or forward.

7. Neck Extension


Best for: Stretching the muscles at the back of the neck

How to perform:

  • Sit up straight in your chair with your feet flat on the ground.
  • Clasp your hands behind your head.
  • Gently push your head back into your hands and hold for a few seconds.
  • Repeat the sequence 5-10 times.

What To Avoid When Doing The Exercises


While neck exercises can be beneficial for relieving pain and improving mobility, there are some things you should avoid to prevent injury:

  1. Avoid Overstretching: Be gentle when performing neck exercises and avoid overstretching your neck muscles. Overstretching can cause further injury or strain.
  2. Avoid Jerky Movements: Avoid jerking or sudden movements when performing neck exercises, as this can cause muscle strain or injury.
  3. Don’t Hold Your Breath: Remember to breathe regularly and naturally while performing neck exercises. Holding your breath can increase tension in the muscles and decrease the effectiveness of the exercise.
  4. Avoid Poor Posture: Poor posture can cause neck pain and make it difficult to perform neck exercises effectively. Be mindful of your posture and sit up straight in your chair with your feet flat on the ground.
  5. Don’t Push Through Pain: If you experience pain while performing neck exercises, stop immediately and consult with a healthcare professional. Pushing through pain can cause further injury and delay the healing process.

Best Effective Ways to Prevent Neck Pain


While there are many causes of neck pain, such as injury, poor posture, or underlying medical conditions, it is often preventable with certain lifestyle modifications and habits. Here are some additional ways to prevent neck pain:

  • Practice Good Posture: Maintaining good posture throughout the day can help prevent neck pain. Make sure your shoulders are relaxed, your chin is level, and your ears are aligned with your shoulders.
  • Stretch Regularly: Regular stretching of the neck muscles can help prevent stiffness and tension that can lead to neck pain. Incorporate neck stretches into your daily routine, especially if you spend a lot of time sitting or working at a desk.
  • Stay Active: Regular physical activity can help prevent neck pain by strengthening the muscles that support the neck and improving overall posture. Aim for at least 30 minutes of moderate exercise most days of the week.
  • Take Breaks: If you spend a lot of time sitting or working at a desk, take frequent breaks to stand up, stretch, and move around. This can help prevent stiffness and tension in the neck muscles.
  • Use Proper Ergonomics: Make sure your workspace is ergonomically designed to prevent any type of discomfort. Your computer monitor should be at eye level, your keyboard should be at elbow height, and your chair should support your back and neck.
  • Use a Firm Pillow: A firm pillow that supports the neck can help prevent neck pain while sleeping. Avoid using a pillow that is too high or too soft, as this can strain the neck muscles.
  • Avoid Cradling Your Phone: Holding your phone between your ear and shoulder can strain the neck muscles and lead to neck pain. Use a headset or speakerphone instead.

By incorporating these habits into your daily routine, you can help prevent neck pain and maintain good neck health. If you do experience neck pain, it’s important to seek medical attention and work with a healthcare professional to develop a treatment plan.

Conclusion


In conclusion, neck pain is a common problem that affects many people, and it can have a significant impact on your quality of life. The causes of neck pain can be numerous, such as poor posture, injury, or underlying medical conditions.

However, by taking preventative measures and incorporating certain habits into your daily routine, you can reduce your risk of developing neck pain and maintain good neck health.

One effective way to prevent neck pain is through regular exercise and stretching of the neck muscles. Simple neck exercises, such as neck rolls, shoulder shrugs, and chin tucks, can help to relieve tension and stiffness in the neck muscles, improve the range of motion, and reduce pain and headaches.

Other ways to prevent neck pain include maintaining good posture, staying hydrated, avoiding heavy lifting, using proper ergonomics, and managing stress.

By taking a proactive approach to neck pain prevention, you can reduce your risk of developing neck pain and maintain good neck health. Remember to always listen to your body, seek professional help when necessary, and make lifestyle modifications that support your overall health and well-being.

FAQ


What are some common causes of neck pain?

Common causes of neck pain include poor posture, muscle strain or injury, prolonged sitting, repetitive motion, and improper ergonomics.

Can neck exercises help with neck pain?

es, gentle neck exercises can help relieve tension and stiffness in the neck muscles, improve the range of motion, and reduce neck pain and headaches.

When should I see a doctor for neck pain?

You should see a doctor if you experience severe neck pain, neck pain accompanied by fever or headache, or neck pain that persists for more than a week.

Can stress cause neck pain?

Yes, stress can cause muscle tension and lead to neck pain.

How long does it take for neck pain to go away?

The length of time it takes for neck pain to go away depends on the cause of the pain. Mild neck pain typically resolves within a few days, while more severe neck pain may require several weeks of treatment.

What kind of doctor should I see for neck pain?

You can see a primary care physician, a physical therapist, or a specialist such as an orthopedist or a neurologist for neck pain.

Can massage therapy help with neck pain?

Yes, massage therapy can help relieve tension and stiffness in the neck muscles, reducing neck pain and improving the range of motion.

Cristian Lungu

Cristian Lungu

I'm Cristian Lungu, the founder of OfficeGearLab and a dedicated office equipment reviewer. I guide readers towards making knowledgeable choices. Additionally, I love embarking on journeys with my family and camp around the country.