Exercise Recommendations for Neck Pain

Neck pain is one of the common and troublesome outcomes of modern life. Prolonged desk work, poor posture habits, stress, and inactivity can lead to tension and pain in the neck muscles. As a Physical Medicine and Rehabilitation specialist, I know that one of the most effective methods for treating such pain is regular exercise. With the right exercises targeting the neck area, it is possible to reduce pain and prevent future issues.

Causes of Neck Pain

There can be many reasons behind neck pain. The most common causes I encounter include:

1. Muscle tension: Staying in the same position for a long time or poor posture can cause tension in the neck muscles.
2. Cervical disc problems: Degeneration or herniation of the discs between the vertebrae can lead to nerve compression, causing neck pain.
3. Trauma: Accidents or blows to the neck can cause acute neck pain.
4. Stress: Stress can tighten muscles, leading to pain in the neck area.
5. Joint wear: With aging, joint wear can cause pain in the neck joints.

In patients with these issues, I perform a personalized evaluation to analyze the situation and determine the appropriate treatment options. However, I always emphasize that one of the most important elements in treating neck pain is regular and controlled exercise.

Exercises to Relieve Neck Pain

Exercises strengthen and stretch the neck muscles, reducing existing pain and preventing future discomfort. It is important to learn how to perform these exercises under the guidance of a professional before starting. When done regularly, these exercises can provide noticeable relief in the neck area.

1. Head Forward and Back Stretch

This exercise stretches the muscles at the back of the neck and increases mobility between the vertebrae.

• Sit upright and relax your shoulders.
• Slowly tilt your head forward, bringing your chin closer to your chest.
• Hold this position for 5 seconds, then tilt your head backward.
• Move backward until you feel a comfortable stretch, hold for 5 seconds, and return to the starting position.
• Repeat this movement 5 times.

2. Lateral Stretch

This movement stretches the muscles on the sides of your neck.

• Sit or stand upright.
• Tilt your head to the right, bringing your right ear closer to your right shoulder.
• You can deepen the stretch by gently pulling your left shoulder down.
• Hold this position for 5 seconds and switch to the other side.
• Repeat 5 times for each side.

3. Neck Rotation

This exercise increases the mobility of your neck and reduces tension.

• Sit or stand upright.
• Slowly turn your head to the right, bringing your chin closer to your shoulder.
• Hold this position for 5 seconds, then return your head to the center.
• Repeat the same movement on the other side.
• Perform this exercise 5 times on each side.

4. Shoulder Shrugs

The shoulders support muscles that can cause neck pain. Strengthening the shoulders is important for neck health.

• Stand with your arms relaxed at your sides.
• Raise your shoulders toward your ears and hold for 5 seconds.
• Relax your shoulders and return to the starting position.
• Repeat this movement 10 times.

5. Isometric Neck Exercise

This exercise helps strengthen your neck muscles without movement.

• Sit upright and place your hands on your forehead.
• Try to push your head forward while resisting with your hands.
• Maintain this resistance for 5 seconds, then relax.
• Repeat the same process by pushing your head backward, to the right, and to the left.
• Perform 5 repetitions in each direction.

Regular Application of Exercises

Another important point that I always remind my patients is the continuity of exercises. The effectiveness of exercises in treating neck pain reaches its peak when performed regularly. Making these exercises part of your daily routine will greatly benefit your long-term neck health. It is also essential to remember that specific exercises may be more appropriate depending on the cause of your pain. It is crucial to design your exercise program in consultation with a specialist, considering your personal health condition.

The Importance of Posture and Daily Habits

In addition to exercises, posture and daily habits directly impact your neck health. I always remind my patients, especially those who have to sit at a computer for long periods, about ergonomic sitting positions. The screen should be at eye level, and the chair's back support should be well-adjusted. Additionally, frequently changing positions and moving around helps prevent tension in the neck muscles.

Dr. Elif Berber
Physical Medicine and Rehabilitation Specialist