Your neck has started aching, and the DIY list suddenly looks a lot longer. Painting a ceiling, fitting a light or working under a sink can all mean holding your head at an awkward angle for long spells. Choosing which jobs to do now and which to save for later can help your neck settle while you keep making progress.

Why DIY can affect your neck

Many DIY jobs ask you to look up or down for a long time. Painting ceilings, putting up shelves above head height and drilling into a ceiling keep your head tipped back. Tiling a floor, painting skirting boards or working under a sink keep it bent forward. Holding a tool or a heavy item at arm’s length adds load to the muscles that run from your neck to your shoulders.

When your neck is already sore, these positions can bring on discomfort quickly. That does not mean you are causing harm. It is a sign to choose your jobs carefully for a while.

Jobs to save for later

Some jobs are more likely to bother a sore neck. You could leave these for a few weeks, or ask for help:

• Painting ceilings or high walls.
• Fitting ceiling lights, smoke alarms or curtain poles.
• Long spells of drilling above head height.
• Jobs in tight spaces, like under sinks or in lofts.
• Carrying heavy materials, like bags of plaster or boxes of tiles.

Jobs that are often easier

Some jobs tend to be kinder to a sore neck:

• Painting walls at chest height.
• Sanding or filling at a comfortable height.
• Assembling flat-pack furniture on a table, rather than the floor.
• Planning, measuring and buying materials for the bigger jobs to come.

Getting closer to the work

If a job has to be done now, getting closer can make a big difference:

• Use a sturdy step ladder or platform, so you can work at chest or shoulder height rather than looking up.
• Use an extension pole for a roller, so you can stand further back and keep your head level.
• Raise low work onto a workbench or table where you can.
• Kneel on a pad for low jobs, rather than bending forward from standing.

Getting a hand

If someone can help, they can hold boards in place, pass tools up the ladder or take on the overhead parts of a job. If you follow video tutorials, propping your phone or tablet at eye level saves looking down at it between steps.

Short breaks

Long spells in one position are often what bothers a sore neck most. Working for 15 to 20 minutes, then taking a short break to stand tall and move your neck, can help. Swapping between jobs that use different positions helps too.

Quick resets

These take less than a minute:

• Slowly turn your head to look over each shoulder.
• Gently tilt your ear towards each shoulder.
• Gently tuck your chin in, then relax.
• Roll your shoulders backwards five times.

If you would like to follow along, VIDA has short videos of shoulder squeezes and guided neck stretches you can use at your own pace.

Sleep and the next day

A long DIY day can leave your neck stiff the next morning. A supportive pillow that keeps your neck level, and a few gentle neck movements before getting up, can help. If your neck is noticeably stiffer the next morning, take it a little easier that day.

When to get it checked

You should get it checked by a GP or physiotherapist if you have tingling, numbness or weakness in your arm or hand, if pain keeps you awake most nights, or if pain started after a fall from a ladder or a knock to the head.

Building back up

As your neck settles, you can gradually bring back the jobs you saved, starting with shorter sessions. Your VIDA pain check-in is a good way to keep track of how your neck responds.

What to take away

• Looking up or down for long spells can load a sore neck.
• Save ceilings, high fittings and tight spaces for later.
• Use a step ladder or extension pole to keep your head level.
• Work in short blocks with quick neck resets.
• Get it checked if you notice arm symptoms or pain after a fall.

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