The Most Common Exercises for Neck Pain

Neck pain can stem from multiple causes, but fortunately, there are just as many forms of exercise that might provide relief. Whether you’re looking to improve strength and flexibility or want an activity that isn’t likely to bother existing neck pain, here are some top choices for the most common exercises for neck pain.

If your chronic neck pain doesn’t resolve with these types of exercise, or if exercise makes it worse, there are innovative new treatments available today. Skip the side effects of medications and the risks of surgery and try some therapies at the forefront of medicine instead.

Neck pain can make doing many types of exercise impossible. In fact, you may have been told by your doctor to hold off on sports like golf, softball, and tennis if you have ongoing neck pain. One-sided sports, in particular, can cause or make some kinds of neck pain worse by creating imbalances in your workouts that eventually become imbalances in your musculoskeletal system.

But there are some types of exercise that shouldn’t aggravate neck pain. You can still burn calories and work your cardiovascular system with activities like:

• Walking or light jogging
• Nordic walking with poles
• Tai chi
• Light yoga
• Easy swimming
• Water aerobics
• Pilates
• Elliptical machine
• Cross-country skiing machine
• Ballet or ballroom dancing

You want to minimize impact as much as possible with this exercise, so stay away from jumping, running, and anything with impact, like football, soccer, or martial arts. Stop or modify your activity if anything hurts. Try to work out briskly enough to get those feel-good endorphins at the end, which are neurotransmitters that naturally quell pain.

If your neck pain stems from tension and stress, as is common, stretching the neck and shoulders may help your discomfort. Gentle stretching is also great if your pain is caused by sleeping in a cramped position, not having the right pillows on your bed, hunching over a computer or phone, or driving long distances without good neck support or changing position. If you work all day at a desk, these exercises can be done during breaks to relieve stiffness:

1. Inscribe 5 slow circles in the air with the top of your head, making each circle larger with every repetition. Reverse and circle in the opposite direction 5 times.
2. Tilt your head to one side and hold for 15-30 seconds. Come back to a neutral position and then repeat to the other side. Do this several times.
3. Standing or sitting up straight, roll your shoulders backward 5 times then forward 5 times. Repeat 2-3 times.
4. Extend your arms to the side and make 10 forward circles in the air, growing larger each time. Repeat in the opposite direction.
5. Standing or sitting up straight, raise your arms directly overhead. Tilt to one side so your top arm really has to stretch. Feel the energy going out of your fingertips and resist the urge to let your shoulders rise up (press them down). Repeat to the other side. Do this several times.

Strengthening your entire core from the hips up will have surprising results on your neck too because your core supports your head. Depending on the source and severity of your neck pain, you may wish to consult with a physical therapist on these exercises for safety and proper form. In addition to the usual crunches, you may wish to try:

• Push-ups (against the wall or on your knees if your neck pain is severe)
• Planks or modified planks
• Pilates reformer exercises
• Twisting exercises with a resistance band or small hand weights (skip the big weight machines or heavy free weights)