Updated on November 19, 2024.
Pain in the neck is, well, a pain in the neck. Most adults will experience it at some point, and some will even go on to develop a long-term issue. But there are steps you can take to address everyday causes of neck discomfort. Here are three to consider.
Cause 1: Tight shoulders
When the muscles that control your shoulders tense up, they pass stress along to your neck, says physical therapist Rick Olderman, author of the Fixing You book series. As a result, the muscles—especially the trapezius muscle, which connects your shoulders to your neck—can become stiff and painful.
Stretching can help. Try this: Keeping your shoulders in place, slowly tilt your head to the left side, as if you were trying to touch your shoulder to your ear. Hold it there for 15 to 30 seconds, then repeat with the right side. Do this three times on each side. Or, tip your chin down towards your chest and hold it there for 15 to 30 seconds. Repeat this three times, as well.
You may also feel pain in your shoulder blades, especially if you spend the day working at a computer. Going hours without raising your arms allows gravity to pull down on your shoulder blades, causing them to tense up, says Olderman. Try lacing your fingers on the back of your head and slowly tilting your head backwards. Hold this position for 5 to 10 seconds and repeat 10 times.
Cause 2: Poor posture
When much of your day is spent slumped in a chair, it’s easy to succumb to "turtlehead.” It’s a position in which your head is pushed forward, your chin juts out, and your shoulders become rounded. Not only can turtlehead stress your neck, it can also weaken the muscles in your neck and shoulders.
To help, try this: Sit in a chair and slouch. Slowly pull your head, neck, shoulders, and back into a perfect sitting posture, aligning them as best you can. Your lower back can curve out a bit. Hold that for up to 3 seconds, and then return to the slouch. Repeat 10 times.
You can also do a basic chin tuck. While sitting or standing, tuck your chin into your chest and move your head backwards, keeping the rest of your body still. Hold for a few seconds and repeat 10 times.
Cause 3: The wrong pillow
You spend nearly a third of your life asleep, which bound to have an effect on your body. One common problem is sleeping on a pillow that isn't doing all it could to give your neck the support it needs. Try these tips:
- Look for a pillow that keeps your neck and back aligned in the position you sleep most often, whether you are a side, stomach, or back sleeper. If you sleep on your side, for example, you may want to look for thicker or fluffier item.
- Check the firmness by testing pillows out in the store. Lay your head down for a few seconds, pick your head back up, fluff the pillow, and do it again. If it feels supportive and comfortable, it’s a good sign.
- Some pillows are designed specifically to help people with neck pain. Do a little research before you invest in one. Look online for ratings and reviews, and if possible, get recommendations from friends or a healthcare provider.
