Has it ever happened to you that you wake up with a stiff neck or it hurts to move your head after a day in front of the cell phone or computer? It may seem temporary, but if you don't treat it in time, this discomfort can become chronic. The good news is that there are simple exercises you can do at home to alleviate this discomfort. neck painwithout medication and in a few minutes a day.
Today we explain why this pain appears, how to prevent it and which stretches help you feel real relief at home.
Why does my neck hurt?
The neck (cervical spine) supports your head all day long. If you spend many hours hunched over, looking at your cell phone or with accumulated stress, your neck muscles tighten. This can cause:
- Cervical pain or stiffness
- Dizziness or headache
- Discomfort when turning the head
- Tingling in arms or shoulders
In fact, studies of the National Institutes of Health indicate that the neck pain is one of the most common in people who work sitting or with mobile devices. (Read the article here).
Exercises to relieve neck pain
Before doing any movement, make sure you are in a quiet place, with good posture and breathing deeply. Here are three safe and effective stretches:
1. Lateral tilt of the neck
- Sit up straight
- Gently tilt the head to one side (ear to shoulder).
- Hold 15 seconds, switch sides
✅ Repeat 3 times
2. Forward Neck Stretch
- Slowly lower the chin to the chest
- Feel the muscles in the back of your neck stretch
- Hold for 20 seconds
✅ Repeat 2 times
3. Neck rotation
- Turns head slowly to one side
- Hold for 10 seconds
- Return to the center and switch sides
✅ Do this 3 times per side.
If there is sharp pain or tinnitus, do not continue and consult a professional.
When to see a chiropractor for neck?
Exercises help, but if the pain is constant or worsens, there may be a spinal misalignment. In that case, a neck chiropractor can help you correct the real cause of the problem with gentle, customized adjustments.
In clinics like ChiroDuo, in addition to treatments, we teach stretching and habits that you can apply at home to avoid relapses.
If you want to better understand how this type of pain is treated, you may be interested in reading:
Benefits of chiropractic for Latino workers in North Carolina
Take care of your neck, improve your life
Do not ignore the neck pain. It's a sign that your body needs attention. With daily exercise and professional support when needed, you can regain your mobility, feel relief and go about your day without discomfort.
