Neck pain. We all know it too well.

Maybe you slept wrong last night, slouch a bit, went too hard at the gym, you spent all day looking at your phone (we’ve all been there), whatever it is… you know waking up the next day to excruciating neck pain. It feels like a cast that radiates into your brain.

I used to think there was nothing I could do about my neck pain.

Turns out, I was wrong.

Here’s a few things I have found incredibly helpful to live a life FREE from the shackles of neck pain.

1.) Assess How you Sleep

Let’s talk about how you sleep. Having worked on many stiff necks, I have found one of the biggest factors is sleep, you do spend 6 - 9 hours there every night.

The scalenes are the muscles in your neck that both turn your head side to side, and bring your ear to your shoulder. You have three, your anterior scalene, middle scalene and your posterior scalene!

If you are sleeping on your stomach or on your side, these muscles are staying flexed all night (think about it like your abs holding a crunch for 9 hours). No wonder they are sore in the morning!

Sleeping on your back allows your neck and chest muscles to relax. Sleeping on your back is one of the best ways to improve your neck health.

I know it is not always feasible or comfortable, but making small efforts over time will add up and help adjust how you feel comfortable sleeping.

Last but not least, look at your pillow! This isn’t a cure but could be aiding in causing your neck pain. A few things, a memory foam pillow can help conform around the shape of your neck, allowing it to relax.

Flatter pillows help keep your head in natural alignment with your spine.

Lastly, your pillow needs to be replaced every two years.

Yes, it is time to get new pillows. Go!

2.) Stretch your neck everyday.

Stretch, stretch, stretch!

In the morning, pre/post workout, after work, before bed. Whenever you can make time.

Stretching your neck will help reduce the stress and tension it faces everyday holding your head up high!

Neck stretches are easy to do and can be done anywhere. Not advising to do it in traffic, but if the shoe fits. You will see a huge increase in flexibility over time, keeping your scalenes from becoming stiff and painful.

3.) Drink Water

As silly as it sounds, water has a HUGE impact on your fascia health and therefore, those tight neck muscles!

Alsoooo cervical discs (spinal discs in your neck) are mostly made up of water – so staying well-hydrated is crucial to keeping your discs healthy.

Drinking your daily reccomended amount per pound of body weight will greatly help your fascia from becoming tight, stuck and painful! This doesn’t just improve your neck health but also your entire body—its time to feel good in your body again.

4.) Assess your posture

Posture plays a huge role in our neck health.

I’m sure you’ve heard of “tech neck,” what doctors are calling our new-age posture of always looking down at your phone. The thing is it doesn’t have to be your phone, it could be looking down at your art, reading your book at a downward level, taking orders all day.

All these repetitive postures accumulate and start to create strains in our muscles and therefore our fascia has to help reinforce the stressed muscles, creating knots and restrictions in movement over time.

To improve your posture and prevent neck pain:

Pull your shoulders towards your back (engage those rhomboids)
Gently engage your abdominal muscles
Hold your head in line with the center of your body
Lift your chest upward to keep your spine straight

5.) Strengthen your Neck and Back Muscles

Strengthening your neck, upper back, and core are all going to help offset that neck pain.

Movement in itself is incredibly helpful for loosening stiff muscles. But creating stronger foundations for all the other muscles that help support your neck and proper posture is going to make this SO much easier.

Stronger more flexible muscles of the neck and upper back means they are able to handle some extra stress that sleeping on your side or scrolling Tik Tok might bring.

Personal trainers can help assess muscle weaknesses, imbalances and create a plan to combat such. Here are some exercises that I find helpful for strengthening those neck muscles from the experts!

I highly recommend seeing a personal trainer, massage therapist or chiropractor regularly for massage, stretching, adjustments, check-ins, etc!

6.) Lastly, don’t give up.

It is going to take more than a few weeks to correct 10+ years of incorrect posture, injuries, stomach sleeping and other work stress on your body.

Be gentle and kind with yourself as your body heals itself. It does so much for you.

I am here for you!

Chronic Neck Pain: How to Kick it to the Curb.