You have stopped smoking, and that is something to be proud of. If you also live with neck pain, you may be wondering what the change means for it. As your body recovers, a few habits can help your neck feel more comfortable along the way.

How stopping smoking can help your neck

Smoking is linked with neck pain, as well as other kinds of long-lasting pain. The discs and joints in your neck rely on a good blood supply to stay healthy, and smoking narrows blood vessels and reduces the oxygen your blood carries.

Once you stop, your circulation starts to improve within weeks. That gives the tissues in your neck a better supply of oxygen and nutrients, which may help them recover from everyday wear. Over time, stopping may also help your nervous system become less sensitive to pain.

What to expect in the early weeks

The first few weeks after stopping can feel unsettled. Cravings, irritability, poor sleep and stress are all common, and these often show up as tension in the neck and shoulders. Your neck may feel tenser for a while as your body adjusts.

This is temporary, and it is a sign your body is adjusting. Knowing it can happen may help you stick with it on harder days.

Easing tension when cravings hit

Cravings and stress tend to bring tension with them. When one hits, you could try:

• Letting your shoulders drop and resting your teeth slightly apart.
• Taking a few slow breaths, breathing out a little longer than you breathe in.
• Slowly turning your head to look over each shoulder.
• Going for a short walk.

Research suggests that even a short burst of activity, like a brisk ten-minute walk, can ease cravings for a while. That makes movement a useful tool for your neck and for staying smoke-free.

Filling the gaps

If smoke breaks used to be part of your day, those moments can feel empty without them. Having a plan for them, like a short walk with a colleague, can make them easier to get through. Turning them into movement breaks gives your neck a regular chance to loosen. Something to try during those breaks:

• Gently tilt your ear towards each shoulder.
• Roll your shoulders backwards five times.
• Draw your shoulder blades gently back and down, hold for a few seconds, then relax.

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. VIDA’s Pomodoro stretches, in the top right corner, can remind you to pause during focused work.

Looking after your screen set-up

Long spells looking down at a screen are one of the most common reasons necks stiffen. Bringing your screen up so the top is around eye level, and holding your phone a little higher, can help. Short, regular breaks matter most.

Building strength

Strengthening the muscles around your neck and shoulders helps them share the load. 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.
• Chin tucks. Gently tuck your chin in, as if making a double chin, hold for a few seconds, then relax.

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

Looking after your sleep

Sleep can be disrupted in the first few weeks after stopping, and poor sleep makes pain feel louder. A regular wake-up time, a calm wind-down and a pillow that keeps your head in line with your spine can help your neck rest at night. Cutting back on caffeine in the afternoon can help too, as caffeine can feel stronger after you stop smoking.

Keeping track

Your VIDA pain check-in can help you notice how your neck changes in the weeks and months after stopping. Small improvements are worth noticing.

What to take away

• Your circulation starts to improve within weeks of stopping smoking.
• Early weeks can bring tension and poor sleep, which usually ease.
• Use slow breathing and short walks when cravings hit.
• Turn old smoke breaks into movement breaks for your neck.
• Strengthen your neck and shoulders two or three times a week.

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