Checking your blind spot when driving, looking up at a high shelf or turning to chat with someone beside you. After 50, these everyday movements can start to feel stiffer, and your neck may ache more often. Gentle, regular movement is one of the best ways to keep your neck comfortable.

Why your neck can feel stiffer

As we get older, the discs and joints in the neck naturally change. The discs between the bones lose some of their water content, and the joints can become a little stiffer. These changes are a normal part of ageing, a bit like grey hair on the inside, and they happen to almost everyone.

Scans often show these changes in people with no pain at all. That means what shows up on a scan does not always explain why a neck hurts, and it does not mean the neck cannot feel better.

Neck pain after 50 often comes from a mix of stiffness, muscle tension and a nervous system that can become more sensitive. Long spells looking at screens, reading or doing close work can add to it.

Posture changes

Many people notice their upper back becoming more rounded as they get older. When this happens, the head tends to sit a little further forward, and the neck muscles work harder to hold it up.

There is no single perfect posture, but keeping your upper back and neck moving, and the muscles around them strong, can help you feel more comfortable.

Gentle neck movement

Moving your neck through its range regularly helps keep it supple. Something to try a few times a day:

• Slowly turn your head to look over each shoulder, as far as feels comfortable.
• Gently tilt your ear towards each shoulder.
• Tuck your chin in slightly, as if making a double chin, then relax.
• Slowly look up towards the ceiling, then back down.

Keep each movement slow and comfortable. If one feels sharp or makes you dizzy, make it smaller or leave it out. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Keeping your upper back moving

Your neck sits on top of your upper back, so keeping your upper back mobile helps your neck too. Something to try:

• Sit tall, cross your arms over your chest and slowly turn to each side.
• Draw your shoulder blades gently back and down, hold for a few seconds, then relax.
• Take a few slow, deep breaths, letting your ribs widen.

Building strength

Strengthening the muscles around your neck and upper back helps them support your head more comfortably. Something to try two or three times a week:

• Back lifts. Lie on your front on the floor with your arms by your sides, gently lift your head and chest a little way, then lower.
• Shoulder squeezes. Sit tall, draw your shoulder blades back and down, hold for five seconds, then relax.

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

Everyday tips

Some small changes can help your neck through the day:

• Raise your screen or tablet so you are not looking down for long periods.
• Use a book stand or cushion when reading.
• Take short breaks from close work, like sewing or reading, to move your neck.
• When driving, turn your body a little as well as your head when checking behind you.

Using warmth

A warm shower or heat pack across your shoulders can help stiff neck muscles relax, especially first thing in the morning. Many people find their neck moves more easily after warming up.

Sleeping comfortably

A pillow that keeps your head in line with your spine can help your neck rest at night. If you sleep on your side, a slightly thicker pillow may suit you better.

Your VIDA pain check-in can help you notice how your neck changes as you build these habits.

What to take away

• Changes in the neck are a normal part of ageing and often do not cause pain.
• Move your neck gently through its range a few times a day.
• Keep your upper back moving and strong.
• Raise screens and books to avoid looking down for long periods.
• Use warmth to help stiff muscles relax.

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