Is it okay to move your neck when it hurts?
Dr Nicola Tik
When your neck is sore, turning your head can feel risky. You might find yourself holding it very still, turning your whole body to look over your shoulder or avoiding certain movements altogether. It is natural to want to protect it, but gentle movement is usually one of the most helpful things you can do.
Your neck carries your head and protects important structures, so it is understandable that pain there can feel alarming. Neck pain can also come on suddenly, like waking up unable to turn your head, which can make it feel more serious than it is.
Some people worry that moving a sore neck will make it worse, or that the pain means something has slipped or been damaged. These worries are common, and they can lead to holding the neck stiffly, which often makes it feel even tighter.
The reassuring news is that most neck pain is not caused by damage. It usually comes from stiff joints, tight or tired muscles, and a nervous system that has become more sensitive. Long hours at a screen, stress, poor sleep and holding one position for a long time can all play a part.
Scans often show changes in the neck, like disc bulges or wear in the joints, in people who have no pain at all. These changes are a normal part of getting older, a bit like grey hair on the inside, and they do not tell us much about why a neck hurts.
Your neck is built to move. Keeping it very still can leave the joints stiffer and the muscles tighter, which tends to make pain last longer. Gentle movement helps keep the joints supple, eases muscle tension and helps calm the pain system.
Research supports this. Studies of neck pain, including after whiplash, suggest that staying active and moving gently helps recovery more than resting the neck or wearing a collar.
You do not need to force anything. Start with small, comfortable movements and let your neck guide you. Something to try a few times a day:
Some discomfort is normal, especially at first. If a movement feels sharp, make it smaller and try again later. Many people find they can move a little further each time.
If you would like a guided stretch, VIDA has short videos you can follow at your own pace.
When your neck hurts, you may find your shoulders creeping up and your jaw clenching. A quick check a few times a day can help. Let your shoulders drop, rest your teeth slightly apart and take a few slow breaths, breathing out a little longer than you breathe in.
A warm shower or a heat pack across your shoulders can help tight muscles relax before you move.
Carrying on with your usual activities, as much as you comfortably can, helps your neck recover. You might need to adjust for a while, like taking more breaks from your screen or turning your body a little when you reverse the car. But keeping going is better than stopping.
VIDA’s Pomodoro stretches, in the top right corner, can prompt you to pause and move during focused work.
As your neck feels easier, strengthening the muscles around your neck and upper back helps them cope with daily life. Shoulder squeezes and back lifts are good places to start. If you would like to follow along, VIDA has short videos of shoulder squeezes and back lifts you can use at your own pace.
A pillow that keeps your head in line with your spine can help your neck rest at night. If your neck is stiff in the morning, a warm shower and a few slow turns once you are up can help it loosen.
Your VIDA pain check-in can help you notice how your neck changes as you move a little more each day.