Neck pain is a common problem that affects people of all ages and often interferes with daily life. Fortunately, many cases of neck pain can be avoided with some simple lifestyle changes and targeted exercises.

Common causes of neck pain

Everyday stressors on the neck is often enough to trigger discomfort. Common culprits include:

• Bad attitude. Sitting or standing with your head and shoulders forward puts extra strain on your neck muscles.
• Extended screen time. Looking down at phones, tablets or computer screens for long periods of time can cause “tech-neck”.
• Inadequate sleep support. Using a pillow that is too high or too flat can lead to neck stiffness.
• Stress and tension. Emotional stress can cause you to unconsciously tense your neck and shoulder muscles.
• Repetitive movements. Jobs or activities that involve repetitive motion can strain the neck over time.

Adjustments to alleviate these stressors can often prevent neck pain that can be caused by them.

Ergonomic adjustments to keep neck pain at bay

Ergonomics is the science of designing tools, spaces and tasks in a way that reduces strain on the body. Making simple ergonomic changes to your work area and daily activities can significantly reduce neck strain. Consider these tips:

• Adjust your screen height. Place your computer screen at eye level so you don’t have to look up or down. Portable laptop stands or laptop desks can elevate your laptop to a more ergonomic height and angle, whether you’re sitting on a couch, lounging in bed, or working at a desk or table.
• Use a headset. Avoid pinching your phone between your ear and shoulder by using a headset, earphones, headphones or a speakerphone.
• Support your lower back. Sit in a chair with good lumbar support or use a small pillow to maintain the natural curve of your spine.
• Keep your feet flat. Make sure your feet are flat on the floor as you sit, with your knees at a 90-degree angle.
• Take regular breaks. Every 30 minutes, stand up, stretch or move around to avoid stiffness.

For personalized recommendations, contact a physical or occupational therapist who can evaluate your posture and body mechanics and teach you how to perform work tasks, household chores, and leisure activities in a way that minimizes strain on the neck.

Take care of your posture to prevent neck pain

How you carry yourself can either prevent or contribute to neck pain. To avoid strain, aim to keep your head in a neutral position, balanced directly over your spine. This reduces stress on your neck muscles, which support the weight of your head (about 10 to 12 pounds). Tilting your head forward, even slightly, can dramatically increase the stress on your neck, leading to a painful condition often referred to as “text neck.”

In addition to the head and neck, your entire body’s posture plays a crucial role in preventing neck discomfort. Here are some additional posture tips that you can incorporate into your routine.

• Keep your body in proper alignment. When standing or sitting, keep your ears directly over your shoulders to avoid forward head posture. When standing or walking, proper alignment means that an imaginary straight line can pass through your ear, shoulder, hip, knee and ankle when viewed from the side.
• Don’t forget your shoulders. Keep your shoulders level and in line – not pulled back or hunched forward. Relax your shoulders by rolling them back and down to prevent tension from building up.
• Engage your core. A strong core supports your upper body and helps maintain good posture. When standing or walking, actively engage your core. One way to do this is to imagine that you are preparing to meet a push from the front, side, or rear.

Practicing good posture can feel awkward at first, but over time it can become second nature.

Neck-friendly modifications for training and hobbies

Growing research shows that targeted exercises—and regular physical activity in general—can help disrupt persistent neck pain and promote faster recovery from neck injuries. However, certain exercises and hobbies can unintentionally strain your neck if done incorrectly. To protect your neck:

• Use ergonomic tools when working in the garden. Choose tools with long handles to minimize bending and strain on your neck. It can also help to regularly stand up, stretch and change position to prevent long-term strain on the neck.
• Maintain good posture and use supportive equipment while running or walking. Keep your head balanced over your spine, avoid leaning forward, and relax your shoulders to reduce neck strain. Wear supportive shoes to minimize impact and reduce the risk of neck discomfort.
• Edit your bike position. Choose a bike with upright handlebars to maintain a more comfortable neck position. Keep the shoulder blades down and back. Alternatively, consider a recumbent bike, which allows you to sit in a reclined position with back support and legs stretched forward, reducing the strain on your neck and back.

Stretching exercises to prevent neck pain

Performing neck stretches can relieve muscle tension and maintain or improve your neck’s range of motion. Here are some easy stretches to try.

• Neck tilts. Sit or stand upright. Slowly tilt your head toward your right shoulder and hold for 10 to 15 seconds. Return to center and repeat on left side. Repeat five times on each side.
• Chin tucks and extensions. While sitting or standing, gently push your chin toward your chest and hold for 10 seconds. Then gently stretch your neck to look up for 10 seconds. Repeat five times.
• Side-to-side rotations. Turn your head to look over your right shoulder, hold for 10 seconds, then switch to the left. Repeat five times on each side.
• Shoulder rolls. Roll your shoulders forward five times, then back five times, in a circular motion to release tension.

You should experience a gentle stretch—but not feel pain—as you engage in these stretches.

When to see a doctor

If you experience persistent or severe pain, numbness, tingling, or weakness in your neck, shoulders, or arms, it’s time to consult a doctor. These symptoms may indicate more serious conditionsuch as a pinched nerve, herniated disc, or underlying disease. If neck pain is accompanied by fever, unexplained weight loss or difficulty moving, seek immediate medical attention.