As a chiropractor, I’m seeing more and more people dealing with persistent neck pain. These issues seem to be lasting longer and causing greater discomfort than ever before. In fact, you might even be reading this article right now on your phone, head tilted forward, chin tucked into your neck. If so, you’re not alone—on average, people spend upwards of 5 hours a day on their phones and even more time in front of computers.
Here’s the thing: Your head weighs about 10 pounds, and for every inch you tilt it forward, the weight your neck has to support increases by double. This is a real issue, especially considering the amount of time we spend looking down at our devices.
Our necks are designed to hold up a bowling ball (i.e., our head) in space, constantly working against gravity. They’re strong and resilient, but they also house some of the most important structures in the body—namely, nerves that travel to and from the brain. So, it's critical to treat our necks with care.
Yet, when neck pain strikes, many people turn to one common solution: stretching. This may seem like good advice, but it's actually not the most effective way to relieve neck discomfort.
Stop Stretching Your Neck!
The conventional wisdom often says that stretching your neck is the way to go when you’re in pain, but the evidence doesn’t support that. In fact, applying direct pressure (like pushing or pulling on your neck) can aggravate the situation, especially over time. Think of it like scratching a scab—you might feel temporary relief, but it doesn’t help the healing process in the long run.
So, if stretching isn’t the answer, what should you do? The key is movement. Gentle mobility exercises and light massage are much more effective at easing neck pain and helping the muscles recover. And remember, when it comes to the neck, less is more.
Here are a few effective exercises to try:
1. Seated Neck Extension with Jaw Open
How to do it:
Start by sitting with your back straight, shoulder blades relaxed and pulled back.
With your mouth closed, slowly tilt your head back and look up at the ceiling.
Pause, then open your jaw wide and try to tilt your head back even further.
Close your jaw and bring your head back to neutral.
Repeat 10-12 times.
2. Downward Dog
How to do it:
Begin on your hands and knees, tuck your toes, and lift your hips toward the ceiling.
Reach your heels toward the floor, keeping your neck long and relaxed.
Breathe deeply, holding the stretch for about 1 minute.
3. Chin Tuck
How to do it:
Sit comfortably with your chin parallel to the floor.
Gently draw your chin and head back toward your neck, creating a double chin.
Imagine a string pulling your head upward, elongating the back of your neck.
Hold for 30 seconds, breathe deeply, then relax. Repeat.
These exercises focus on mobilizing your neck gently, helping to reduce pain and improve mobility. However, it’s always a good idea to have a professional assess your posture and neck health to provide tailored advice and exercises.
Remember: Care for Your Neck
Your neck is a complex and sensitive structure, and it plays a crucial role in supporting your brain, which is why it’s essential to treat it with care. Be mindful of your posture, and when neck pain arises, avoid the temptation to stretch excessively. Focus on gentle, controlled movements that encourage healing.
Take the Next Step Toward Relief
If you're struggling with neck pain and want a professional evaluation, I’d be happy to help. Click the "Book Online" button to schedule an assessment. Let's work together to improve your neck health and prevent future flare-ups.
Your neck and spine deserve the best care possible!
Dr. Alfredo is a health enthusiast who’s goal is to help people and families live healthier, happier lives. My philosophy on health is simple - our body’s have the amazing ability and potential to self-adapt, self-regulate and THRIVE in this world.
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