• Pain

The Best Neck Exercises for Neck Pain Relief

Published: June 18, 2025
Updated: June 18, 2025
4 mins

Neck pain is one of the most common musculoskeletal complaints, affecting millions of people each year. It’s especially prevalent among those who spend long hours at a desk, often hunched over computers or mobile devices. Poor posture, prolonged sitting, and high stress levels can all contribute to tight, overworked neck muscles and stiffness in the upper spine.

While rest may seem like the natural solution, staying still for too long can actually make the problem worse. Gentle movement helps restore mobility, ease muscle tension, and improve circulation to the area – key factors in both short-term relief and long-term recovery. 

That’s where targeted neck exercises come in. When done regularly, these simple movements can reduce pain, improve posture, and prevent future flare-ups. Whether your discomfort is mild or chronic, adding neck exercises for neck pain to your daily routine can make a meaningful difference.

Why Exercise Helps with Neck Pain

Gentle movement plays a powerful role in relieving neck pain. When you move your neck through its natural range of motion, even in small ways, it increases blood flow to the muscles and soft tissues. This brings in oxygen and nutrients that support healing while helping to flush out waste products that can contribute to inflammation. Regular movement also helps reduce muscle tension, break up stiffness, and improve mobility – all essential for recovery.

It’s important to understand the difference between acute and chronic neck pain. Acute neck pain usually comes on suddenly, often due to poor sleeping posture, minor injuries, or overuse. It tends to improve within a few days to weeks. Chronic neck pain, on the other hand, lasts longer than three months and may stem from underlying issues like arthritis, disc problems, or prolonged strain. If your pain is severe, doesn’t improve with basic care, or is accompanied by numbness, tingling, or weakness, it’s time to see a doctor.

For many people, though, simple neck pain exercises can be an effective part of managing symptoms. These exercises not only provide immediate relief by reducing tension and stiffness, but they also build long-term resilience by strengthening the muscles that support your neck and improving your posture over time.

Things to Know Before Starting Neck Pain Exercises

Before starting any neck strengthening exercises, it’s important to prioritize safety. Be sure to always move slowly and with control – sudden or jerky movements can worsen discomfort or cause strain. Pay close attention to your body: if any exercise increases your pain, stop right away. Always maintain good posture during the exercises, keeping your spine neutral and your shoulders relaxed. 

There are some situations where self-guided neck exercises might not be appropriate. If you’re experiencing sharp or radiating pain, numbness or tingling in your arms or hands, recent trauma, or a known spinal condition, check in with a healthcare provider first. These symptoms may indicate a more serious issue that needs medical attention.

For most people, gentle neck exercises can be done daily or several times a week. Consistency is key – over time, regular movement helps ease tension, improve mobility, and build strength that can reduce the risk of future pain. Start slowly, listen to your body, and build up gradually as your comfort and confidence grow.

Gentle Stretching Exercises for Neck Pain Relief

If you’re dealing with neck stiffness or just starting to manage discomfort, gentle stretching is a great place to begin. These beginner-friendly exercises for neck pain relief are designed to loosen tight muscles, improve range of motion, and ease tension – all without putting extra strain on your neck. They're also a helpful foundation before moving into strengthening or posture-focused movements.

Here are a few neck exercises for pain you can try at home.

Neck tilt (side to side)

This stretch targets the muscles along the sides of your neck.

• Sit or stand tall with your shoulders relaxed.

• Slowly tilt your head toward one shoulder, bringing your ear closer (but not all the way) without raising the shoulder.

• Hold for 15–30 seconds, then return to center and repeat on the other side.

• Keep your movements slow and controlled.

Neck rotation

This helps with flexibility and eases tightness at the base of the skull.

• Gently turn your head to look over one shoulder.

• Stop when you feel a gentle stretch – don’t force it.

• Hold for 15–30 seconds, then return to center and switch sides.

• Try to keep your chin level throughout.

Chin tucks

A key movement for posture correction and neck support.

• Sit or stand with a straight spine.

• Slowly draw your chin back, as if making a double chin.

• Hold for five to 10 seconds, then release.

• Repeat five to 10 times.

• Avoid tipping your head up or down; the motion should be straight back.

Levator scapulae stretch

This stretch targets a common source of upper neck and shoulder tension.

• Sit tall, raise your right arm and place it behind your head or back.

• Use your left hand to gently guide your head down and to the left – like looking into your front pocket.

• You should feel a stretch along the back and side of your neck.

• Hold for 15–30 seconds, then switch sides.

Strengthening Exercises for Long-Term Neck Support

While stretching helps relieve immediate tension, building strength in the muscles that support your neck and upper back is key to preventing future flare-ups. The muscles along your cervical spine – those in the neck, shoulders, and upper back – play a critical role in maintaining posture and supporting the head’s weight. When these muscles are weak or imbalanced, it puts more strain on the neck and can lead to chronic discomfort. 

The following cervical neck pain exercises are designed to build strength gently and safely. When practiced regularly, they can improve posture, reduce the likelihood of pain returning, and support your neck in daily activities.

Isometric neck exercises

These exercises strengthen the neck without movement, making them safe and accessible for most people.

• Sit or stand tall with a neutral spine.

• Place your palm on your forehead and press your head gently into your hand while resisting with your hand – hold for five to 10 seconds.

• Repeat with your palm on the back of your head, then on each side.

• Aim for five reps in each direction.

• Keep your neck straight and avoid holding your breath.

Shoulder blade squeezes

This helps strengthen the upper back, relieving pressure on the neck.

• Sit or stand with arms by your sides.

• Squeeze your shoulder blades together as if you’re pinching a pencil between them.

• Hold for five seconds, then relax.

• Repeat 10–15 times.

• Focus on keeping your shoulders down and away from your ears.

Resistance band rows

These target the rhomboids and traps, improving posture and upper spine support.

• Anchor a resistance band at chest height.

• Hold one end in each hand, arms extended forward.

• Pull the band back, bending your elbows and squeezing your shoulder blades together.

• Slowly return to start.

• Do two sets of 10–12 reps.

• Keep your core engaged and avoid shrugging your shoulders.

These neck pain exercises are not only effective – they’re also low impact and easy to do at home. By strengthening the surrounding muscles, you're giving your neck the support it needs to handle everyday stress with less discomfort.

Posture and Mobility Work to Prevent Future Pain

Strengthening and stretching the neck is important – but for lasting relief, it’s just as critical to focus on the areas around it. Poor posture in the upper back and shoulders often places added stress on the neck, contributing to discomfort and stiffness over time. Incorporating exercises for neck pain that improve overall mobility and alignment can reduce recurrence and help your body better handle daily strain. 

Here are a few posture-focused movements that work well alongside your exercise for neck pain routine:

Wall angels

This posture exercise trains the muscles of your upper back and shoulders to stay engaged.

• Stand with your back flat against a wall, feet about 6 inches away.

• Flatten your lower back against the wall and raise your arms into a goalpost shape, elbows bent at 90°.

• Slowly raise and lower your arms, like making a snow angel, keeping your arms and hands as close to the wall as possible.

• Perform 10–12 reps.

• Focus on keeping your core engaged and avoiding arching your back.

Thoracic extension with a foam roller

This improves mobility in your upper spine, making it easier to maintain good posture.

• Sit on the floor with a foam roller placed horizontally under your upper back.

• Support your head with your hands and gently lean backward over the roller.

• Pause where you feel a stretch, then return to start.

• Move the roller slightly up or down your back to target different areas.

• Repeat for one to two minutes, moving slowly and breathing deeply.

Doorway stretch

This opens up tight chest muscles, which often pull the shoulders and neck forward.

• Stand in a doorway with your arms on the frame at shoulder height.

• Step one foot forward and gently press your chest through the doorway until you feel a stretch in the front of your shoulders and chest.

• Hold for 20–30 seconds, then release.

• Repeat two to three times.

Where Can I Learn More About Preventing Neck Pain?

If you’re dealing with neck pain – whether it’s sudden discomfort or a concern that’s been bothering you for a while – LifeMD is here to help. 

With a LifeMD+ membership, you’ll get fast, affordable virtual care for your neck pain, access to same-day prescriptions if needed, and expert treatment guidance — all for just $19/month.

Get tailored guidance for managing neck and shoulder pain, including options for prescription medication when appropriate. Connect with a provider today and take the first step toward lasting relief.

LifeMD makes it easy to stay on top of your health because talking to a doctor, filling your prescriptions, getting your labs done—and more—are all easy and cost-effective. Come discover a healthcare solution built around you and your life.

Connect with a doctor now!

Join Now