Tips for Managing Neck Pain
As a physical therapist, one of the most common complaints I hear from clients is neck pain. Whether it stems from poor posture, stress, prolonged screen time, or a past injury, neck discomfort can be frustrating. Fortunately, recent research has given us a clearer understanding of what truly helps – and what doesn’t – when it comes to alleviating neck pain. If you're struggling with a stiff, sore neck, here are four evidence-based tips that can help you feel better, faster.
1. Keep Moving – Gentle Exercise Is Better Than Rest
It’s tempting to rest when your neck hurts, but modern research shows that prolonged inactivity can actually slow recovery. A 2023 systematic review published in the Journal of Orthopaedic & Sports Physical Therapy emphasized the importance of graded movement and activity to restore function and reduce pain.
What to do:
Gentle range-of-motion exercises like slow neck rotations, side bends, and chin tucks can be incredibly helpful. The key is consistency – aim for a few minutes several times a day, especially if you sit for long periods.
2. Address Your Posture – But Don’t Obsess Over It
We’ve long associated “bad posture” with neck pain, but current research tells a more nuanced story. A 2022 study in Musculoskeletal Science and Practice found that while poor posture (like forward head position) can contribute to neck strain, it’s prolonged static positioning, not posture alone, that’s the main culprit.
What to do:
Instead of obsessing over “perfect” posture, focus on changing positions frequently. Use a sit-stand desk if you can, and take short movement breaks every 30 minutes. Posture variety – not rigidity – is your friend.
3. Strengthen Your Deep Neck and Shoulder Muscles
New studies show a strong connection between weak deep cervical flexors and neck pain. Targeted strengthening exercises can reduce symptoms and improve endurance. A 2024 randomized controlled trial in Clinical Rehabilitation confirmed that strengthening the deep neck flexors and shoulder girdle (especially the scapular stabilizers) significantly improved outcomes in people with chronic neck pain.
What to do:
Start with chin tuck exercises lying down, and gradually progress to more dynamic exercises that include the shoulders and upper back (think rows, wall angels, or resistance band work).
4. Manage Stress and Sleep – Your Nervous System Matters
The connection between neck pain and stress is no longer just anecdotal. Research from the British Journal of Sports Medicine (2023) highlights the role of the central nervous system in chronic pain – especially how stress and poor sleep can amplify it.
What to do:
Incorporate mindfulness, breathing exercises, or gentle yoga to downregulate your nervous system. Prioritize good sleep hygiene – aim for 7–9 hours a night, and try to keep a consistent schedule. Your neck will thank you.
Neck pain can be complex, but the path to relief doesn’t have to be. Gentle movement, smart strength training, posture variety, and stress management form the foundation of an effective, holistic approach. If your symptoms persist or worsen, give us a call as a personalized plan is often the ticket. Don’t hesitate to reach out. Your neck deserves the best care.