Do you suffer from curvature and pain? Five exercises to protect your neck
Author, David Cox
Published 3 minutes ago
Reading time: 6 minutes
It is sometimes useful to take into account the weight of the human head.
When you're sitting or standing upright, the mechanical load your head places on your neck is only about 12 pounds (5.4 kilograms), according to Anthony Ghosh, a consultant neurosurgeon and spine surgeon with the NHS at Queen's Hospital in London. This does not represent a problem.
But billions of people around the world spend large parts of their day hunched over. As we bend over our laptops and smartphones, we radically change the distribution of weight on our necks.
Ghosh says that in this uncomfortable position, with the head facing down, the load placed by the head on the neck increases to about 60 pounds (27.2 kilograms). “So, that's a lot of stress that your neck is trying to take,” he adds.
In short, the modern lifestyle is very bad for our necks. But, no matter your age, there are five simple exercises you can try to keep your neck healthy and prevent problems in the future.
Common problem
Some neck problems result naturally from changes in the musculoskeletal system as we age, causing the tissues supporting the neck to become less flexible and more stiff. Although this type of deterioration cannot be completely avoided, exercise can help slow wear and tear over time.
“No one over the age of 40 has a completely normal MRI when it comes to the spine,” says Ghosh. “Everyone will have some wear and tear on the discs, which are the cushions between the vertebrae. The joints in the back of the neck also thicken a little and become stiff.”
There is the influence of technology. When we lean on electronic devices, we adopt a distinctive “hunched” position. The upper back turns forward, forming an exaggerated curve or hunch, and the chin and head move forward instead of being directly in line with the shoulders. This places a great deal of stress on the neck muscles and vertebral joints at the top of the spine.
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Between 60 and 80 percent of people suffer from neck pain during their lives, while about 50 percent suffer from it as a recurring or periodic problem, according to an analysis of the 2021 Global Burden of Disease report.
These problems may begin with an increasing feeling of stiffness and lack of mobility in the upper part of the spine, followed by increasing and continuing discomfort.
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Alarmingly, research indicates that problems associated with the neck and upper back begin to appear early in life. According to a comprehensive analysis (combining several studies) of global data released in 2025, the prevalence of scoliosis (the phenomenon of curvature of the spine) has risen steadily among children and adolescents over the past three decades. This medical condition involves an abnormal curvature of the spine, forcing the neck muscles to exert effort and compensate to keep the head straight.
While the cause of most cases of scoliosis is unknown, a 2025 study found a significant association between the condition and poor posture, prolonged sitting, excessive screen time, family history, gender, and a low body mass index (BMI).
But there is a lot we can do to reduce the occurrence of neck problems. Instead of investing in high chairs or other ergonomics, Ghosh recommends simply moving more and taking more screen breaks.
“The spine just wants to move,” he says. “This means blood circulation flows through it, and gives the muscles more strength.”
The following exercises may particularly help in loosening the joints, correcting poor posture, and making the neck muscles better able to withstand the challenges of looking forward at the screen. Always consult your doctor before trying a new exercise regimen.
1. Head management
If you have neck pain, the NHS recommends a simple exercise to help regain strength and mobility.
While sitting upright or lying on your back, turn your head to the right as much as possible and hold this position for two seconds. You should feel a stretch on the opposite side of your neck. Return to the starting position, then turn your head to the left as far as you can.
Repeat this two or three times, and do it throughout the day as often as you feel comfortable.
2. Maintain good posture
Maintaining good neck posture is very important, because poor posture puts stress on the neck muscles. Our necks are designed to move in all directions, so one tip is to move them regularly throughout the day.
However, the “optimal” neck position is for it to be in a neutral position and in alignment with the spine. Keep your shoulders and back relaxed, and your neck extended and straight. Try to avoid pushing your chin forward and arching your shoulders, and avoid keeping your head turned or tilted to one side for long periods.
It is useful to adopt this position when sitting for long periods, for example while working on the computer, watching TV, or driving.
3. Get rid of the advanced chin position.
Spending years looking at a computer screen can lead to a “chin-up” posture, when your head juts forward instead of in line with your shoulders. But this can be corrected by changing your sitting habits and doing simple exercises.
One thing you can do is gently lengthen your neck upward while pulling your chin inward.
It's helpful to imagine having a juicy peach under your chin. You should not crush it by pulling your chin inward too forcefully, and at the same time do not let it fall. Space your collarbones (located at the base of your neck in front of your shoulders) and gently pull your shoulder blades down and back toward the middle of your spine. At the same time, gently pull your lower abdominal “core” muscles inward to maintain the slight natural curve in your lower back.
Feather pens and slanted desks
Researchers in the pre-industrial era spent long hours with manuscripts.
But Ghosh noticed from the pictures that appear in the paintings that they tended to read and write on book stands or desks tilted at an angle of about 45 degrees. These positions put less pressure on the neck.
“Tilted desks were popular for centuries because they were more suitable for quill pens that were dipped in ink,” says Ghosh. He explains that when the paper was flat, it hindered the flow of ink and caused more blots to appear.
Flat desks have only become more practical over the past 100 years, with the advent of typewriters and then computers. And with it, new pains appeared in the neck.
4. Exercise the deep neck flexor muscles
Since we now spend long hours of the day staring at screens, Ghosh explains that it is beneficial to enhance the endurance of the neck flexors. This group of muscles contributes to neck stability and helps bear the weight of the head.
To train your neck flexors, lie on your bed with your knees bent and your feet flat, pulling your chin toward your chest.
Place one hand behind your head and lift it about an inch off the surface of the bed. Then remove your hand and maintain this position for as long as you can. At first, try to hold still for a few seconds, then try to gradually increase the duration to 30 seconds if you can.
5. Enhancing the endurance of the neck muscles
Over time, these exercises can help make your neck better able to withstand the challenges of life in the 21st century.
The entire content of this article is provided for general information purposes only and should not be treated as a substitute for medical advice provided by healthcare professionals.
