Neck Pain

Most adults will suffer neck pain at some point in their lives. Neck pain is rarely due to serious disease or damage and can usually be managed with the following advice. 


  • Avoid keeping your head in the same position.
  • Regularly change position to avoid stiffness.
  • Avoid holding your head down when reading.
  • Do not hold the phone between your neck and shoulder.
  • Maintain good posture.  



These are important to prevent neck stiffness and may help to reduce pain. You should feel a gentle stretching sensation or mild ache, which should subside quite quickly.

  • Roll the shoulders backwards and push them down.
    Repeat: 10 times
  • Sitting. Turn your head to one side until you feel a stretch. Repeat to other side. Hold for 5seconds.
    Repeat: 5 times.
  • Sitting straight with head supported or lying on your back with head supported. Tuck your chin in and feel a stretch lengthening down your neck. Hold for 5 seconds.
    Repeat 10 times.
  • Sitting roll your head forward until you feel a stretch the full length of your neck. Hold for 5 seconds. Uncurl your neck back to the start position.
  • Sitting. Tilt your head towards one shoulder until you feel the stretch on the opposite side. Hold for 5 seconds.
    Repeat 5 times.


  • Take pain-relieving tablets
  • DO NOT avoid moving your neck otherwise stiffness will increase pain. 
  • You may need to do a little less when symptoms are severe.
  • Do exercises hourly.
  • Relax and reduce stress.
  • Do the above exercises.

Sitting and Posture 

 The spine is naturally curved in 3 places. It is important to maintain these curves at all times to avoid putting stress on the joints, ligaments and muscles in the spine which may lead to pain. 

 The posture of the low back strongly influences the position of the head and neck. If you slouch the spine becomes curved and is difficult to prevent the chin from poking forward. 

 Working at a computer where the screen is too low or to one side can cause pain. Check that you can see the screen clearly to avoid peering forward 

 To correct poor posture; 

  • Sit correctly
  • Sit in seats where your knees are level with or below the hips.
  • Check the position of your VDU


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