About neck pain
Neck pain is common and can often develop without any clear injury.
What causes it?
Neck pain often starts due to:
- Spending hours looking down at phones, tablets, or laptops
- Poor sleep posture
- Muscle tension from stress
- Lack of movement or sitting still too long
- Poor metabolic health, for example, suffering from diabetes or obesity
What can affect it?
- Being static or slouched for long periods
- Stress or worry, which can tighten neck and shoulder muscles
- Using a low screen or high pillow
Management tips
- Try to keep your head upright and your shoulders relaxed.
- Adjust your screen height to eye level.
- Gently move your neck regularly throughout the day.
Exercises to try
- Chin tucks: Sit or stand tall. Gently draw your head back to create a “double chin,” keeping your eyes forward. Hold for 5 seconds, then relax. Repeat 10 times.
- Upper trapezius stretch: Sit on your right hand, tilt your head to the left (ear to shoulder) until you feel a stretch. Hold for 15 to 30 seconds. Repeat on the other side.
