Neck Health

Your spine has multiple sections. The top section is called the cervical spine, and it contains the seven bones, or cervical vertebrae, in your neck. Your neck contains important blood vessels and nerves that control movement and sensation in your arms and hands. There are also several muscles in the neck. Some of these help stabilize your neck and create very small movements; other muscles help generate larger movements.

As you can see in the picture above, the section of your spine below the cervical spine is the thoracic spine. This area is commonly called the upper back, and is where your ribs attach to your spine. The thoracic spine begins at the base of the neck, and ends at the level of your lowest rib.

Because your head, neck, and upper back are physically connected, the health of one area directly affects the other area. For example, if your upper back is stiff, which can happen if you sit for long periods, your neck might also feel stiff. Some of the muscles in your neck attach to the base of your head, as you can see in the picture below. If these muscles are stiff or tight, they can cause painful headaches. Headaches caused by the muscles in the neck are called cervicogenic headaches. These headaches can be felt in different areas of the head depending on which muscles are involved.

Muscles of the Neck

Posture can play an important role in overall neck health. A forward head and rounded shoulder posture (often called “phone posture”) will increase strain on the cervical spine, as you can see in the picture below. Proper posture puts only 10–12 pounds of pressure on your neck and spine. Poor posture more than triples the amount of pressure on your neck and spine. If this poor posture is maintained for a long time, it can lead to tight muscles and painful headaches.

While posture is important, the idea of maintaining “perfect” posture can create unnecessary stress and anxiety. Holding an imperfect posture that’s comfortable for you doesn’t guarantee that you’ll experience pain and problems. What’s more important is remembering to take regular movement breaks throughout the day, rather than trying to maintain perfect posture at all times. Check out the infographic below to learn some surprising facts about posture:

Posture Viewpoint

Support Your Head When Driving

When driving, recline the seat back a little and place a rolled up towel behind your neck for support. This works best when you are driving on a straight road and do not need to turn your head often, so give this a try when you’re driving on a freeway for long distances. Even though you might not be aware of it, your neck muscles are working all day just to hold your head up, even when you’re sitting still. Giving them some support by placing a towel behind your neck in a comfortable position can help you enjoy a more relaxing ride.

Keep Elbows by Your Side

When driving or typing, keep your elbows near your body. This may help reduce muscle tension in your neck. 

Position Your Computer Correctly

Your computer monitor should be approximately 25 inches from your body when you’re seated at a desk. The top of your computer monitor should be roughly at the same level as your eyes. If needed, place a stack of books under your monitor to achieve the correct height. 

If you have more than one monitor, position them so that the area you look at the most is directly in front of you and not off to one side. Set up your workspace so that there are no bright windows or lights directly behind your monitor(s), to avoid any glare that makes it hard to see the screen.

Sleep Supported

Sleep with a pillow that provides some support under your neck and allows you to maintain a neutral spine. A neutral spine occurs when your spine is in alignment and level. This will reduce the amount of stress on the muscles and joints in your neck and upper back. If you sleep on your side, you might need a slightly thicker pillow than if you sleep on your back. The extra thickness should fill the space between your head and the bed, so that your spine remains neutral. Ideally, your pillow should allow your head and neck to rest in a relaxed and comfortable position that is close to neutral alignment. 

Reduce Stress

Many people hold tension in and around their shoulder muscles, which can contribute to neck pain or headaches. Try to remember to take deep breaths throughout the day and stretch often. Regular exercise can be very effective for reducing stress, and massages and yoga are also great methods to try.

Your body is designed to move. Finding time for exercise can be difficult, but don’t think the only thing that counts is hour-long sessions at the gym. Taking short breaks to move or stretch and doing a few repetitions of an exercise during a break or while brushing your teeth can be a great way to fit physical activity into your day.

Schedule Movement Breaks 

As mentioned earlier, it is not necessarily poor posture that causes neck pain, but rather staying in one posture for a long period of time. If you sit for long periods of time, set an alarm for every half hour to remind you to get up and take a few steps around the room. If you stand for long periods, set an alarm for every half hour to sit down (if possible) or stretch. The key is to avoid long stretches of time spent in the same position.

Start Anywhere

Below you will find videos of strengthening and stretching exercises for your neck. Choose exercises that you can do without pain and do them in a way that feels right to you. If the movement doesn’t feel good today, skip it and try again later. The most important thing is to get started with whatever you’re able to do today. You can always adjust the exercises and/or intensity as you build strength and increase flexibility.

For a strength exercise, consider starting with a set of 5–10 repetitions. You can add more repetitions or more sets as you build strength. For the stretches, only stretch to a point that’s comfortable and doesn’t cause pain. Start with a 20–30 second hold for each type of stretch. 

Neck Stretches

It’s important to keep the large muscles around your neck loose and moving well. This will be helpful for many activities in your daily life, such as turning your head while driving. Try the different stretches below and try to make them a regular habit.

Upper Back Stretch

Remember, if your thoracic spine or upper back area is stiff, this can make your neck feel stiff as well. Try the stretch below to help with upper back mobility.

Exercises

The exercises below are used to assist with the strength and endurance of the neck and upper back muscles.

A Note on Neutral Spine

An important aspect of neck health is finding your neutral spine position. Your neutral spine is the natural curve of your spine, and everyone has a different neutral spine position. Some people have more curvature in their spine, others have less. Knowing what your neutral spine position is and holding that position helps avoid extra pressure in your back and neck. It also lowers your risk of getting hurt when you exercise, or when you do daily movements like reaching, stretching, and walking. 

Getting used to finding your neutral spine position and being able to hold that position is the goal. Finding your neutral spine position doesn’t mean being tense or holding your muscles tight—it’s not a workout, it’s about feeling aligned in your body. Also, your neutral spine position does not have to be perfect! Just aim to get a little better each day. The video and fact sheet below will help you.

Finding Neutral Spine

Whiplash

Whiplash is the name of the injury that is caused by a severe jerk of the head. The rapid motion and change of direction of the head and neck during whiplash can irritate or damage the ligaments and soft tissues in this area. Although common in car accidents, whiplash can also occur when playing sports or during a bicycle accident or fall. While the pain associated with a whiplash injury can sometimes be felt immediately, it is often not felt until hours after the injury or even the next day.

Concussion

A concussion is an injury to the brain, and neck pain with a concussion is very common. Any time you hit your head, such as when playing sports or during a car accident or a fall, you are at risk of a concussion. Symptoms of concussions vary but can include headache, trouble concentrating, difficulty with memory, and fatigue. While rest is often an important part of managing your concussion symptoms, therapy can also assist in providing exercises to improve your recovery.

Your Crossover care team is here to help. We have coaches who can make a plan so you know where to start. Our mental health team can talk you through your stress and anxiety. Your physical therapy team can help you recover from injury with safe movement. Or you can start with a physical for a full picture of your overall health. Wherever and whenever you’re ready to begin, just start a Conversation with your Crossover care team. We want you to be well.