When your neck starts hurting in the middle of a stressful week, it can feel like your body is joining in with everything else. You notice it most when you are hunched over your laptop, gritting your teeth through a difficult email, or lying in bed going over the day. This guide will help you ease tension in your neck and jaw, with short breaks and breathing to help it settle.

How stress shows up in your neck

When you are under pressure, your body gets ready for action, and the muscles around your neck and shoulders often switch on more than they need to. Studies measuring muscle activity have found that the muscle across the top of the shoulders works harder during mentally demanding tasks, even when you are sitting still.

Over a stressful week, that extra effort can add up. A recently sore neck may feel stiffer, achier and more sensitive by the end of each day.

The link between your jaw and your neck

Your jaw and neck are closely linked. Many people clench their teeth when concentrating or feeling stressed, often without noticing. In one study, clenching the jaw increased activity in the neck muscles to many times their resting level.

That means easing tension in your jaw can help your neck too. It is one of the simplest places to start.

Softening your jaw

Something to try a few times a day:

• Rest your lips together and let your teeth part slightly.
• Rest your tongue gently on the roof of your mouth, just behind your front teeth.
• Slowly open and close your mouth a few times, keeping the movement small and easy.
• Notice whether you clench when concentrating, such as during emails or meetings, and gently let go.

Short breaks for your neck

Short, regular breaks help stop tension building up in your neck over the day. Something to try every half hour or so:

• Slowly turn your head to look over each shoulder, as far as feels comfortable.
• Gently tilt your ear towards each shoulder.
• Roll your shoulders backwards a few times.
• Stand up and move around for a minute, if you can.

Keep each movement slow and within a comfortable range. VIDA’s Pomodoro stretches can prompt you to pause and move during focused work.

Using your breath

When you are stressed, breathing often becomes quick and shallow, moving up into your chest and shoulders. That keeps your neck muscles working, even between breaths.

Slower breathing can help your neck and your mind settle. Something to try is breathing in gently through your nose for about four seconds, letting your stomach rise rather than your shoulders, then breathing out slowly for about six seconds. A minute or two between meetings, or before bed, can make a real difference.

Settling your neck at the end of the day

At the end of a stressful day, a few minutes of winding down can help your neck relax before bed. A warm shower, letting the water run over your neck and shoulders, can ease tightness. Putting your phone away for a while helps too, as looking down at a screen keeps your neck bent forward.

If you would like a guided stretch, VIDA has short videos you can follow at your own pace. Your VIDA pain check-in is a good way to keep track of how things are shifting over time.

What to take away

• Rest your teeth slightly apart and let your jaw soften.
• Take short neck breaks every half hour or so.
• Breathe slowly, letting your stomach rise rather than your shoulders.
• Use a warm shower to ease neck tension at the end of the day.
• Put your phone down for a while in the evening.

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