March 10, 2025

How to Prevent Cervical Pain with Simple Daily Exercises

More than 20 crore people across the globe suffer from neck pain. Cervical pain or neck pain is a common issue that is becoming increasingly prevalent due to poor posture, prolonged screen time, and an inactive lifestyle. If left untreated, it can lead to chronic discomfort, stiffness, and even reduced mobility.

However, the good news is that regular exercise can help prevent cervical pain and maintain a healthy neck. As more and more people are shifting to desk jobs, focusing on physical health is overlooked. Following simple exercises can provide significant relief from cervical pain and can strengthen your neck muscles.

Before diving into exercises, it’s essential to understand the causes and symptoms of cervical pain. Common causes of cervical pain include poor posture while sitting, standing, or sleeping, excessive screen time, weak neck and upper back muscles, and stress and tension leading to muscle stiffness. The basic symptoms of cervical pain are stiffness or soreness in the neck, difficulty in turning the head, headaches originating from the neck, tingling or numbness in shoulders and arms, and muscle weakness in the upper body.

Simple Daily Exercises to Prevent Cervical Pain

Here are the 10 best daily exercises that will prevent cervical pain and improve posture.

1. Neck Stretch

This exercise helps release tension in the neck muscles and improves flexibility.

How to Do It:

Sit or stand with your back straight.
Tilt your head to one side, bringing your ear toward your shoulder.
Hold for 10-15 seconds and switch sides.
Repeat 3-5 times on each side.

Tip: Perform the stretch slowly to avoid straining your neck.

2. Chin Tucks

Chin tucks help improve posture and strengthen the deep neck muscles.

How to Do It:

Sit or stand with your shoulders relaxed.
Slowly tuck your chin toward your chest without bending your neck forward.
Hold for 5 seconds and return to the neutral position.
Repeat 10-15 times.

Tip: Keep your spine straight while performing this exercise.

3. Shoulder Shrugs

This exercise relieves tension in the neck and shoulder muscles.

How to Do It:

Stand or sit upright with arms relaxed by your sides.
Lift your shoulders toward your ears as high as possible.
Hold for 5 seconds, then slowly lower them.
Repeat 10 times.

Tip: Breathe deeply while performing this movement to relax your muscles.

4. Upper Trapezius Stretch

This stretch helps relieve tightness in the upper neck and shoulder region.

How to Do It:

Sit or stand upright.
Hold onto the edge of a chair with one hand for support.
Tilt your head to the opposite side until you feel a stretch.
Hold for 15-20 seconds, then switch sides.
Repeat 3-5 times on each side.

Tip: Avoid shrugging your shoulders while stretching.

5. Neck Rotation

This exercise enhances neck mobility and reduces stiffness.

How to Do It:

Sit with your spine straight.
Slowly turn your head to the right as far as comfortable.
Hold for 5 seconds, then return to the centre.
Repeat on the left side.
Perform 10 repetitions on each side.

Tip: Keep movements slow and controlled to prevent strain.

6. Wall Angels

This exercise strengthens the upper back and improves posture.

How to Do It:

Stand with your back against a wall, feet slightly away from the wall.
Raise your arms to form a 90-degree angle at the elbows, like a goalpost.
Slowly move your arms up and down, mimicking a “snow angel” motion.
Repeat 10-15 times.

Tip: Keep your lower back and head against the wall throughout the movement.

7. Cat-Cow Stretch

This dynamic stretch helps relieve tension in the neck and spine.

How to Do It:

Get on all fours in a tabletop position.
Inhale, arch your back and lift your head (cow pose).
Exhale, round your back, and tuck your chin to your chest (cat pose).
Repeat 10-15 times.

Tip: Perform the movement smoothly without forcing the stretch.

8. Seated Neck Resistance

This exercise targets neck muscles and can help improve posture.

Sit comfortably with your spine straight.
Place one hand on your forehead and gently push while resisting the motion with your neck.
Hold for 5 seconds, then repeat by placing your hand on the back of your head.
Perform the same exercise on the sides as well.
This strengthens neck muscles and prevents strain.

9. Side-to-Side Head Tilt

Side-to-side head tilt helps relieve muscle tension in the neck and upper back, improving neck mobility, potentially easing headaches associated with neck pain, and aiding in better posture.

Sit or stand upright.
Slowly tilt your head toward one shoulder until you feel a gentle stretch.
Hold for a few seconds and return to the starting position.
Repeat on the other side.
Performing this regularly improves neck flexibility and reduces muscle tightness.

10. Scapular Squeeze

Scapular squeeze helps with posture, shoulder strength, and shoulder stability. They can also help with tension in the neck and upper back.

Sit or stand with your arms relaxed by your sides.
Squeeze your shoulder blades together as if holding a pencil between them.
Hold for 5 seconds, then release.
Repeat this movement 10-15 times a day.
Strengthening the upper back muscles reduces strain on the neck and prevents posture-related pain.

While performing the above exercises, make sure you keep your back straight and your shoulders relaxed while sitting or standing. Also, ensure your screen is at eye level to avoid straining your neck. You should also drink plenty of water to maintain spinal disc health and prevent stiffness.

Conclusion

Preventing cervical pain doesn’t require complicated workouts or medical interventions. By adding these simple exercises into your daily routine, you can strengthen your neck muscles, improve flexibility, and maintain good posture. Whether you work at a desk, spend long hours on your phone, or simply want to avoid neck discomfort, these exercises will help keep cervical pain at bay. Start practising them today and enjoy a pain-free, active life!