Does your neck feel tense after a day in front of the computer or using your cell phone? You are not alone. The neck pain and the cervical stiffness are increasingly common, especially in those who work sitting down or maintain the same posture for hours at a time.
Fortunately, you can alleviate this discomfort from home with simple exercises and good habits.
Why does the neck tighten?
The neck supports the head (which weighs almost 5 kg), and when it is in a bad posture -as when looking down at the cell phone- it generates an extra effort. This overload causes stiffness, pain, and can even radiate to the shoulders or upper back.
Other factors include:
- Sleeping in the wrong position
- Emotional stress
- Lack of movement
- Excessive use of screens without breaks
According to the Mayo ClinicIn the case of postural neck pain, postural neck pain usually improves with gentle exercises, stretching and ergonomic corrections in daily life (read recommendation).
Quick exercises to relieve stiffness
Perform these neck exercises during the day, especially if you work at a desk:
1. Smooth rotation
Turn your head to one side until you feel a stretch. Hold for 10 seconds and switch sides.
2. Lateral tilt
Tilt your head toward your shoulder without lifting it. You can help yourself with your hand. Feel the opposite side stretch.
3. Chin tuck (cervical retraction)
From an upright posture, take the chin slightly backwards, as if forming a "double chin". Strengthens neck alignment.
4. Self-massage with the fingers
Make gentle circular movements at the base of the skull and along the trapeziums.
👉 If you feel persistent discomfort, you can also read:
Neck pain? Find out how a chiropractor can help you.
Extra tips to improve your posture
- Keep your computer screen at eye level.
- Avoid holding the cell phone with your shoulder.
- Use pillows that keep the neck aligned.
- Take active breaks every 45 minutes.
When to see a chiropractor?
If the pain does not improve with stretching, or is accompanied by tingling in the arms, the ideal is to consult a chiropractor. A chiropractor can apply safe cervical adjustments to relieve compression and improve mobility.
Conclusion:
The neck tension should not be part of your routine. With stretching, active breaks and good postural habits, you can prevent and relieve discomfort without medication.
