Say Goodbye to Neck Pain with These Simple Relief Exercises

neck pain treatment

Simple Exercises You Can Do Anywhere to Get Rid of Nasty Text Neck Pain

Neck pain is becoming a serious problem, especially among office workers. Back in 2009, 49% of Australian office workers in a study reported that they had experienced neck pain. This percentage has surely increased since then—especially post-lockdown.

You may think only office workers are affected as they sit from dawn till dusk, but it’s not just office workers! We are currently living in the tech era, which makes us all prone to a sitting and sedentary lifestyle. Sitting in front of a screen all day creates a hunched posture, which puts an incredible amount of load on our neck muscles.

In combination with this, “Text Neck” is usually accompanied by rounded shoulders, disrupting normal shoulder movement and creating pain or discomfort during everyday activities—especially those requiring us to lift our arms.

To combat all this sitting, it’s crucial to get moving, get our posture back on track, take pressure off, and avoid spiralling pain.

Stretching for Neck Pain Relief

Stretching all the neck muscles is the most simple and efficient way for people of all ages and abilities to reduce pain.

These stretches include bending the neck forwards, to the left, to the right, and to the back for a repetition of five times per day.

Back tightness can also contribute to neck pain since a hunched back pushes our neck posture forward. Therefore, back extension stretches (placing hands by your hips and leaning backwards) are vital in alleviating prolonged seated posture and lightening the load our neck bears throughout the day.

This can be done 10–20 times a day, with 10-second holds between each repetition.

Both stretches have been shown to increase neck function and quality of life among individuals suffering from chronic neck and back pain. Those who completed the stretches more frequently saw greater pain relief. Therefore, it’s recommended to complete these stretches at least three days a week.

Manual Therapy for Short-Term Relief

In combination with stretching, manual therapy can help relieve pain, inflammation, and swelling to provide immediate relief in the short term.

It’s not essential but visiting your local physio or massage therapist can give you a head start in your fight against neck pain. It can also provide more personalised guidance around how to execute the above exercises and whether there are additional targeted movements you can do to help.

Strengthening for Long-Term Postural Change

Stretching and releasing muscles is important for short-term relief. However, strengthening the muscles creates long-term postural change, preventing future aches.

Forward head posture creates tension in our posterior neck muscles while stretching and weakening our front neck muscles. It’s crucial to restore strength in the front neck with exercises such as the chin tuck. This exercise may look funny but is highly effective at relieving neck pressure and improving posture.

Exercises to strengthen the back and reduce rounded shoulders include the prone Pilates sequence, where you lift your scapula and arms into positions such as I, M, T, and Y.

These exercises are tricky to describe, so searching them online or visiting our Instagram page can provide clearer visual guidance.

Patients who performed these exercises noticed:

  • Improved head and shoulder posture
  • Reduced neck pain
  • Better shoulder function throughout the day

These exercises can be done anywhere and don’t require a gym. Start with 3 sets of 10 reps, three days a week, and increase gradually.

Effects can last for months, even after you stop—provided you stay consistent for at least six weeks.

When to Seek Professional Help

If you’re unsure whether the above strategy suits you or want a targeted, individualised approach to managing your neck pain or posture, our physiotherapists are here to help.

With expert assessment and a tailored exercise plan, you can move freely again—without the nagging neck pain.