Cold and back pain? Five exercises to protect your neck

Sometimes it's worth thinking about how heavy a human head really is.

Anthony Ghosh, consultant chiropractic surgeon at Queen's Hospital in London and NHS England, said that when you sit or stand upright, the force your head exerts on your neck is only about 12 pounds (5.4 kilograms) and does not pose a problem.

Yet billions of people around the world spend long periods of time hunched over every day. When we lean over to use laptops and smartphones, the weight distribution on our necks changes dramatically.

Ghosh said that in this uncomfortable head-down position, the force exerted by the head on the neck increases to about 60 pounds (27.2 kilograms), "so the neck is actually subject to a considerable amount of pressure."

Simply put, modern life is hard on our necks. However, no matter your age, you can try these five simple exercises to maintain your neck health and prevent future problems.

FAQ

Some neck problems are a natural result of gradual changes in our musculoskeletal system as we age. The elasticity of the supporting tissue in your neck decreases and it becomes increasingly stiff. Although this degradation cannot be completely avoided, exercise can help slow down the wear and tear.

"When it comes to the spine, no one over the age of 40 has a completely normal MRI scan," Ghosh said. "Everyone has some wear and tear on their intervertebral discs, which are the cushions between the vertebrae. The joints at the back of the neck also get slightly thicker and stiffer."

The impact of technology is also an issue. When we are engrossed in looking at electronic devices, our bodies will adopt a typical "flexed" posture: the upper back is excessively bent, forming an obvious cold back or hunched back; the chin and head are stretched forward instead of staying directly above the shoulders. This puts a lot of stress on your neck muscles and the vertebral joints in your upper spine.

According to the analysis of the "Global Burden of Disease 2021" report, about 60% to 80% of people will suffer from neck pain in their lifetime, and nearly 50% of people will suffer from neck pain frequently or repeatedly.

These problems may initially involve increasing stiffness and decreased range of motion in the upper spine, and then the discomfort may gradually increase and persist.

Worryingly, research shows that problems related to the neck and upper back begin to appear at a younger age. The prevalence of scoliosis in children and adolescents has continued to increase over the past 30 years, according to a meta-analysis of global data published in 2025. This condition causes the spine to form an abnormal curvature, forcing the neck muscles to strain and compensate in order to keep the head level.

While the cause of most scoliosis cases is unknown, the 2025 study found that in addition to family history, gender and low body mass index (BMI), scoliosis was significantly associated with poor posture, prolonged sitting and excessive screen use.

However, there are many things we can do to reduce the risk of neck problems. Ghosh believes that instead of spending money on fancy chairs or other ergonomic aids, move more and make sure you take frequent screen breaks.

"The spine just wants to move. Movement allows blood to circulate through the spine and improves muscle tone," he said.

The following exercises are particularly helpful in relaxing joints, improving bad posture, and strengthening the neck muscles to cope with the challenges of looking at a screen in front of you for long periods of time. You should consult your doctor before starting any new exercise program.

1. Turn your head

If you are suffering from neck pain, the NHS recommends a simple exercise to help regain strength and mobility in your neck.

Sit upright or lie on your back, turn your head to the right as far as possible, and hold for two seconds. At this point, you should feel a stretch on the other side of your neck. Return to the starting position and turn your head to the left as far as possible.

Repeat two to three times. You can also do it as many times a day as you feel comfortable.

2. Maintain good posture

It is important to maintain good neck posture as poor posture can put stress on the neck muscles. The neck is designed to move in all directions, so one key is to move it frequently throughout the day.

However, the "ideal" position of the neck is a neutral position consistent with the spine. The shoulders and back should be relaxed, and the neck should be extended and kept straight. Try to avoid sticking your chin forward or bending your shoulders forward, and don't let your head twist or tilt for long periods of time.

Adopting this position can be helpful when sitting for long periods of time, such as while using a computer, watching TV, or driving.

3. Improve "chin protrusion"

Years of looking at a computer screen may develop a "chin-over" posture, in which the head reaches forward rather than in line with the shoulders. However, changing your sitting habits and performing simple exercises can improve this problem.

You can gently extend your neck upward while tucking your chin. Think of a soft peach placed under your chin: don't pull your chin in so hard that you crush it, but don't loosen it enough that it falls.

Spread your collarbones to both sides, and then gently pull your shoulder blades down and back toward the center of your spine. At the same time, gently tighten the "core" muscles of the lower abdomen to maintain a natural and gentle curvature of the lower back.

Quill pen and bevel desk

Scholars before the Industrial Revolution also spent a lot of time poring over manuscripts. However, Ghosh noticed that from the depictions in the paintings, they usually read and wrote at a reading desk or a desk tilted at about 45 degrees. This arrangement puts less pressure on the neck.

"Slanted desks were common for centuries because the design was more suitable for using quills dipped in ink," Ghosh said.

He explained that if the paper is laid flat, it will hinder the flow of ink and make it easier to cause ink stains.

It was only in the past 100 years, with the advent of typewriters and later computers, that flat desks became more practical. New neck pain arose.

4. Exercise deep neck flexors

Ghosh explains that since we now spend so much time looking at screens every day, building endurance in the neck flexors can be helpful. This group of muscles helps maintain neck stability and support the weight of the head.

To exercise your neck flexors, lie on your back in bed, bend your knees, place your feet flat, and draw your chin toward your chest.

Use one hand to support the back of your head and lift your head about an inch away from the bed. Then remove your hands and maintain this position for as long as possible. You can maintain it for a few seconds at first; if you can do it, gradually extend it to 30 seconds.

5. Enhance neck flexor endurance

Another way to actively work your neck flexors is to use a chair with a headrest.

Stand up straight and flex your neck, lowering your head. Pause briefly, then relax your neck, return to the starting position, and repeat.