Neck pain
Exercises for neck pain
Exercise and movement is the best treatment for neck pain. Try the following exercises, find a suitable level and build them into your routine.
How often should I practice my exercises?
Aim to do these exercises once per day, however you could practice the mobility exercises more frequently if you wish.
How many repetitions should I do?
There is guidance on how many reps but you may only be able to manage a few to start with: that’s fine. Make a note of how many you can do and repeat this each day until it starts to feel easier. Gradually increase how many you practice over time (this often takes several weeks).
Mobility exercises:
Here are some videos to give you some options from an organisation called Versus Arthritis but these exercises are helpful for most people with spinal pains. The first 5 minutes focus on the neck.
Tailored stretching: Neck and back exercises
Strengthening exercises:
Hold each one for 5 seconds, using 50% effort. Aim to complete 2-4x for each
Isometric strengthening to your neck
Isometric neck rotation strengthening
Isometric neck extension (standing)
Or, you may choose to do the above lying down:
Isometric neck extension (lying down)
Isometric neck side flexion
For the following exercises, aim for 8-12 repetitions
Upper body progression:
Squat Shoulder Wall Slides
Upper body exercise. You can use household items as weights (such as a tin of beans):
How to do a military press
What if the exercise is painful?
Exercising in pain is acceptable. It’s worth knowing that pain during exercise does not mean you’re harming yourself. If you experience more pain than you can comfortably tolerate or it impacts your ability to carry out the exercises the following day, then you may want to scale the difficulty back next time. If this happens, don’t worry, you can try fewer repetitions and then gradually build it up again. If you are struggling to find a suitable level of exercise then seek professional help for further guidance.