This guide is for people under 50 who have neck pain that does not shoot into the arm or hand, and who have no hand numbness or weakness. Age and the location of pain only help you choose a guide; they do not identify the cause. This article provides general education and does not replace an examination; read the warning signs before starting.
1🦴 What is neck pain, and who is this guide for?
Your neck has seven vertebrae and supports the weight of your head. Staying in one position for a long time, for example when using a computer or phone, may tire your neck and the surrounding muscles. Pain may be felt at the back of the neck or between the shoulder blades and may sometimes be accompanied by a headache. In this guide, pain does not shoot into the arm or hand, but the absence of this symptom alone does not identify the cause of pain.
In many cases, care for neck pain includes staying active within your tolerance, adjusting daily activities and choosing suitable exercises. Do not replace this approach with prolonged rest or a neck collar used without medical advice. Imaging is not automatically needed for uncomplicated neck pain; the doctor decides based on the examination and how symptoms develop. If the doctor confirms that a headache comes from the neck, suitable exercise may help reduce it.
The exercises in this guide are options for choosing a programme; you do not need to do all of them in one day. Learn the technique first and select exercises that suit your symptoms and ability. The amount for each exercise comes from its specific programme and is not a single prescription for everyone.
A set is a series of consecutive repetitions of a particular exercise, followed by rest. If the number of daily sessions is not specified for an exercise, do not borrow it from another exercise's programme; seek guidance to tailor the programme to your ability and symptoms.
2🏠 Daily routines to adjust
💻 Line the screen up with your eyes
When working at a computer, adjust the screen so you do not have to lower your head to see it. The top edge should be at eye level; for a laptop, you can use a stand and a separate keyboard. Check your neck's comfort during work and breaks, and adjust the setup if needed.
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- If you do not have a stand, place a few sturdy books under the laptop and use a separate keyboard and mouse.
- Keep the screen about an arm's length away and directly in front of you, not angled off to one side; a monitor set to the side holds the neck in rotation all day.
- Set the chair so your elbows are bent to about 90 degrees and your shoulders are relaxed; a hitched-up shoulder tires the trapezius.
- If you use reading glasses or bifocals to see the screen and have to tilt your head up, discuss this with your eye doctor.
📱 Bring the phone up, do not bring your head down
To see your phone, raise it close to your line of sight and rest your elbow against your body. Your eyes can look slightly downward without your chin touching your chest. Consider the time spent using it and your neck's comfort too.
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- For long texts and video calls, put the phone on a stand or use a headset; do not hold the phone between your shoulder and ear.
- Increase the font size on your phone; the more readable the text, the less you push your head forward.
- Long reading on the phone in bed builds the same pattern; put a small cushion under your elbow.
⏱ Take breaks and change position during screen work
Do not hold your neck in one position for a long time. Interrupt screen work with short, regular breaks; for example, spend 5 to 10 minutes away from the screen or doing another task every hour. Move a little during this time, or at least change your position. If discomfort starts earlier, do not wait for this time to end. If your neck is stiffer at the end of the day, review uninterrupted work periods and your desk setup.
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- Set a reminder, or tie the break to something you already do: every time you refill your water glass, one round of neck and shoulder movement.
- Alternate between sitting, standing and walking. If you have a standing desk, do not remain fixed in either a sitting or standing position for long periods.
- In long meetings, shift the position of your head and shoulders slightly every few minutes; nobody will notice.
🎒 Carry bags and backpacks in balance
If carrying a bag on one shoulder bothers your neck, use a two-strap backpack or a wheeled bag and lighten the load. Check the comfort of both shoulders after carrying it.
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- Shorten the backpack straps so the load rests close to your back and above your waist; a backpack hanging below the buttocks pulls the shoulders forward.
- Empty your bag from time to time and remove items you do not use.
- If you have to carry a one-shoulder bag, switch shoulders every few minutes and run the strap across your chest so the weight is spread.
🚗 Adjust your car seat and headrest
On a long drive the neck stays fixed for hours, and a badly adjusted headrest is dangerous in a sudden stop. Bring the backrest close to upright, set your distance so that your elbows stay slightly bent, and put the top edge of the headrest level with the top of your head. The sign of a correct adjustment is that the back of your head is only a few centimetres from the headrest.
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- For a long trip, plan at least a 15-minute break in a safe place after every 2 hours of driving. If you become tired or symptoms interfere with driving, stop sooner in a safe place.
- A backrest reclined too far brings the head forward so that you can see the road, and builds that same "forward head" pattern.
- A small cushion in the hollow of your lower back improves the position of the whole spine, and with it the neck.
🛏 Get your pillow and sleeping position right
Choose a pillow that keeps your neck in line with your spine. When sleeping on your side, its thickness should suit the distance from your shoulder to your ear; a thinner pillow is usually needed when lying on your back. If your neck is stiffer in the morning than the night before, review your sleeping position and pillow.
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- Sleeping on your stomach keeps your head turned for a long time; if this bothers your neck, practise sleeping on your side with a long pillow beside your body.
- A very high pillow, or two pillows stacked, repeats the forward-head desk posture all night long.
- No pillow is a "cure"; the standard is how you feel in the morning, not the claim on the box.
🤕 Recognize and record cervicogenic headache
If a headache starts at the back of your neck or head and increases after prolonged work in one position, record its onset, duration, location and circumstances. This pattern alone does not diagnose a cervicogenic headache. If the doctor confirms that the headache comes from the neck, suitable exercise may help reduce it.
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- For each headache, note: what time, how many hours, which side, and how long you spent at a desk that day.
- If the doctor confirms that the headache comes from the neck, suitable exercise may help reduce it.
- Frequent painkiller use for headache can itself create headache; if you are taking painkillers more than a few days a week, be sure to mention it at your visit.
- A headache that starts suddenly and is very severe, or comes with fever and blurred vision, is a different pattern and is urgent — see the red-flags section.
😮💨 Manage tension and teeth grinding
Stress may be associated with tight neck and shoulder muscles. If you have jaw pain in the morning or worn teeth, discuss possible teeth grinding with your dentist; these signs alone do not identify the cause of neck pain.
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- Several times a day, deliberately drop your shoulders and let your jaw go slack; that alone breaks the habit of contraction.
- A few minutes of slow abdominal breathing each day (breathing comfortably without forcing it, with the belly gently rising and falling) and regular sleep may help you relax.
- If you wake with jaw pain or your teeth are worn, discuss this with your dentist; they will decide whether you need a night guard.
🏃 Stay active through the day
Continue daily activity within your tolerance and do not replace movement with prolonged rest. Choose walking or another activity you can tolerate. Record your pain during and after activity; returning to the previous pain level alone does not establish that the activity is suitable.
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- Do not use a cervical collar on your own initiative or for long periods; immobility weakens the supporting muscles and prolongs the problem.
- If swimming with your head raised causes neck pain, do not continue that technique; seek guidance on a method suited to your condition.
- On bad days, reduce the amount of activity but do not cut it to zero; the longer you delay returning to movement, the harder it becomes.
3🏋️ Home exercises
Chin Tuck
Gently draw your chin back without bending your head; do 10 repetitions with a 2-second hold, in short sessions throughout the day. Stop if you have sharp pain or dizziness, or if arm or hand symptoms appear or increase.
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Before you start: This movement practises neck control and needs no equipment. After learning the technique from a doctor or physiotherapist, sit comfortably on a chair; keep your trunk upright and look forward.
How to do it:
- Sit comfortably upright and keep your shoulders down.
- Gently draw your chin back; keep looking forward and do not tilt your head.
- Hold for 2 seconds, then gently relax.
Movement tips: Draw your chin back gently without excessive force; do not tilt your head up or down or raise your shoulders. Do not hold your breath, and relax the muscles between repetitions. You may feel a mild stretch; the movement must not increase arm or hand symptoms.
Amount, repetitions and progression: Do 10 repetitions with a 2-second hold, in short sessions throughout the day, as described in the neck exercise guide on the Warrington and Halton hospitals website. Adjust the amount to your tolerance and your therapist's advice; increasing repetitions must not worsen symptoms.
Stop immediately if: Stop the movement if you have sharp pain or dizziness, or if arm or hand symptoms appear or increase.
Common mistakes: Bending the head down instead of drawing the chin back; shrugging the shoulders; applying sudden, excessive force.
Easier version: Draw your chin back a smaller distance and do fewer repetitions; if symptoms still increase, do not continue and seek guidance.
Static neck presses forward and backward (Isometric Neck Holds)
Gently press your head against your hand without moving your head; do 5 repetitions forward and 5 backward, holding each for 5 seconds. Stop if pain or arm or hand symptoms appear or increase, or if you feel dizzy.
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Before you start: In this exercise, the neck muscles exert force while the head stays still. After learning the direction of pressure, sit comfortably, keep your head in line with your trunk and relax your shoulders; no equipment is needed.
How to do it:
- Place your palm on your forehead; gently press your head into your hand and resist with your hand so your head does not move.
- Hold the pressure for 5 seconds, then relax your hand and neck muscles.
- Place your hand behind your head and press your head toward it; resist with your hand to keep your head still.
Movement tips: Gently press your head against the hand placed in the direction of the pressure, and resist with that hand; your nose and chin should not move. Breathe normally. After each press, relax your hand and neck muscles and rest before the next repetition; pain must not increase.
Amount, repetitions and progression: For forward and backward presses, do 5 repetitions in each direction, holding for 5 seconds each time. Use gentle pressure; if symptoms increase, do not continue just to reach this number.
Stop immediately if: Stop the exercise if pressing against your hand causes sharp neck pain or dizziness, or if neck pain or arm or hand symptoms appear or increase.
Common mistakes: Moving the head under hand pressure; leaning the trunk; shrugging the shoulders.
Easier version: Press against your hand with less force; keep your head still.
Gentle side-of-neck stretch (Upper Trapezius Stretch)
Gently tilt your head sideways until you feel a mild stretch along the side of your neck. Do 3 repetitions per side, holding each for 10 to 30 seconds, daily. Stop if pain or arm or hand symptoms appear or increase, or if you feel dizzy.
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Before you start: This movement gently stretches the muscles at the side of the neck and top of the shoulder and needs no equipment. After learning the technique, sit comfortably on a chair and relax your shoulders.
How to do it:
- Gently bring your right ear toward your right shoulder until you feel a mild stretch on the left side of your neck.
- Hold for 10 to 30 seconds; do not let your left shoulder rise.
- Gently return your head to the centre and relax the muscles.
- To stretch the right side of your neck, repeat by bringing your left ear toward your left shoulder.
Movement tips: Tilt your head sideways without turning it or raising the opposite shoulder. Move only until you feel a mild stretch, not pain; do not add pressure with your hand. Breathe normally during the hold and, after returning to the centre, rest before the next repetition.
Amount, repetitions and progression: Do 3 repetitions per side, holding each for 10 to 30 seconds, daily.
Stop immediately if: Stop the movement if the stretch causes neck pain or dizziness, or if arm or hand symptoms appear or increase.
Common mistakes: Raising the opposite shoulder; turning the head while tilting it; suddenly pulling the head with a hand.
Easier version: Tilt your head less to the side for a gentler stretch; do not use your hand to add pressure.
Levator scapulae stretch
Gently move your head toward your armpit to stretch the back and side of your neck. Repeat 2 to 4 times per side, holding each for 15 to 30 seconds. Stop if you have pain or dizziness, or if arm or hand symptoms appear or increase; seek guidance before continuing.
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Before you start: This movement gently stretches the back and side of your neck. After learning the technique, sit on a sturdy chair and keep your shoulders relaxed.
How to do it:
- Gently bring your head toward one shoulder.
- Turn your face slightly to look toward the armpit on that side and bring your head slightly forward.
- After the hold, gently return to the centre and repeat on the other side.
Movement tips: Do not pull your head with your hand; the weight of your head is enough for a mild stretch. Keep your trunk still and shoulders down. Breathe normally and, after each stretch, gently return to the centre and rest; the stretch must not turn into pain or arm or hand symptoms.
Amount, repetitions and progression: Repeat 2 to 4 times per side, holding each for 15 to 30 seconds.
Stop immediately if: Stop the movement immediately if you have pain or dizziness, or if arm or hand symptoms appear or increase; seek guidance before continuing.
Common mistakes: Pulling the head with a hand; shrugging the shoulder; bending the trunk along with the head.
Easier version: Bend your head less.
Shoulder blade squeeze (Scapular Retraction)
Gently bring your shoulder blades together behind you; repeat 3 times, holding for 15 to 20 seconds. Stop if neck pain or arm or hand symptoms appear or increase.
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Before you start: This movement works the muscles around your shoulder blades and needs no equipment. Sit or stand comfortably and let your arms rest by your sides.
How to do it:
- Keep your head in line with your trunk and do not shrug your shoulders.
- Gently bring your shoulder blades together behind you; keep your trunk still.
- Hold for 15 to 20 seconds, then gently relax.
Movement tips: Bring the shoulder blades together without arching your lower back or lifting your shoulders toward your ears. Breathe normally and relax the muscles between repetitions. You should feel the muscles around your shoulder blades working; neck pain or arm or hand symptoms must not increase.
Amount, repetitions and progression: Do 3 repetitions per session, holding each for 15 to 20 seconds. Do less if this amount is uncomfortable; increase the exercise only on the basis of comfortable performance without worsening symptoms.
Stop immediately if: Stop the exercise if neck pain or arm or hand symptoms appear or increase.
Common mistakes: Shrugging the shoulders; arching the lower back; pushing the head forward.
Easier version: Bring your shoulder blades together with less force and shorten the hold.
Resistance band row
Pull your elbows back beside your body against the band and bring your shoulder blades together. Do 3 sets of 8 repetitions, 3 days a week; progress to 3 sets of 12 when it becomes easy. Stop if you have sharp pain, or if neck pain or arm or hand symptoms appear or increase.
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Before you start: This movement works the muscles around your shoulder blades. After learning the technique and choosing a suitable band, check that it is securely attached to its support; stand facing it and hold the band with your elbows close to your body.
How to do it:
- Secure the band to a firm support and hold both ends.
- Keep your elbows beside your body as you gently pull them back and bring your shoulder blades together.
- Slowly return your hands to the starting position; do not release the band suddenly.
Movement tips: Move your elbows beside your body without shrugging; do not swing your trunk backward or push your head forward. Breathe out as you pull the band and breathe in as you slowly return. Rest between sets until you are ready to perform the movement correctly; the exercise must not increase neck pain or arm or hand symptoms.
Amount, repetitions and progression: Do 3 sets of 8 repetitions, 3 days a week; progress to 3 sets of 12 when it becomes easy.
Stop immediately if: Stop the movement if pulling the band causes sharp neck or shoulder pain, or if neck pain or arm or hand symptoms appear or increase.
Common mistakes: Leaning the trunk back to pull the band; shrugging the shoulders; pushing the head forward; releasing the band suddenly.
Easier version: Use a lighter band and pull your elbows back through a shorter range; keep the band securely attached.
Wall angel
With your elbows bent, slowly move your arms up and down the wall. Do 3 to 5 repetitions per session; do fewer if uncomfortable. Stop if pain or arm or hand symptoms appear or increase; seek guidance before continuing.
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Before you start: This exercise practises shoulder movement; stand beside a smooth wall on a nonslip surface. Rest your back comfortably against the wall and place your feet in a stable position. Before starting, check whether this exercise suits your condition.
How to do it:
- Bend your elbows and place your hands on either side of your head.
- Slowly slide your arms up the wall, then lower them.
- Move only through a range that keeps your neck and shoulders comfortable.
Movement tips: Move your arms slowly and breathe normally; lower your arms and rest between repetitions. Do not arch your lower back or force your head or arms against the wall. A mild stretch can be expected, but pain or arm or hand symptoms must not increase.
Amount, repetitions and progression: Move your arms up and down 3 to 5 times per session; do fewer if uncomfortable.
Stop immediately if: Stop the movement if pain or arm or hand symptoms increase, or if sharp pain, numbness or tingling develops; seek guidance before continuing.
Common mistakes: Arching the lower back to raise the arms; tipping the head too far back; shrugging the shoulders.
Easier version: Reduce the range of movement.
Doorway chest stretch (Doorway Pec Stretch)
Rest your forearms against a door frame and gently move your body forward to stretch the front of your chest. Do 3 repetitions per session, holding each for 15 to 20 seconds. Stop if pain or arm or hand symptoms appear or increase; seek guidance before continuing.
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Before you start: This movement gently stretches the front of your chest. After checking that it is suitable, stand in a sturdy, unobstructed doorway with one foot slightly forward.
How to do it:
- Place your forearms on either side of the door frame, with your hands around shoulder height.
- Gently shift your weight onto your front foot until the front of your chest stretches.
- After the hold, return to the starting position and relax your body.
Movement tips: Gently move your trunk forward without holding your breath; the stretch should be mild at the front of the chest and should not hurt your shoulder. Keep your neck in line with your trunk and do not arch your lower back. After each hold, return to the starting position and rest before the next repetition.
Amount, repetitions and progression: Do 3 repetitions per session, holding each for 15 to 20 seconds.
Stop immediately if: Stop the movement if your shoulder hurts or you have sharp pain, or if arm or hand symptoms appear or increase; seek guidance before continuing.
Common mistakes: Arching the lower back; pushing the head forward; suddenly pushing the trunk forward.
Easier version: Place your hands lower and lean forward less.
Neck movement within a comfortable range (Cervical Range of Motion)
Slowly turn your head and bend it sideways or forward, keeping each movement within a comfortable range. Repeat each movement 10 times, in short sessions throughout the day. Stop if dizziness, blurred vision, sharp pain, or arm or hand pain and tingling develops.
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Before you start: These exercises practise gentle neck movement and need no equipment. After learning the technique, sit on a chair and relax your shoulders, keeping your trunk facing forward. Tuck your chin slightly without putting pressure on your neck.
How to do it:
- Slowly turn your head to the right and return to the centre; then repeat to the left.
- Gently bring your right ear toward your right shoulder without raising the shoulder, then return to the centre.
- Repeat this sideways bend to the left and return to the centre.
- Slowly bend your head forward as far as is comfortable.
- Return your head to the starting position; do not bend it backward as you return.
Movement tips: Practise each direction separately and only within a comfortable range; do not turn your trunk or lift your shoulder toward your ear. Move slowly and keep breathing. Rest in the centre position between movements; do not push on your head to gain more range.
Amount, repetitions and progression: Repeat each movement 10 times, in short sessions throughout the day.
Stop immediately if: Stop the movement if moving your neck causes dizziness, blurred vision, sharp pain, or arm or hand pain and tingling.
Common mistakes: Turning the trunk instead of the neck; lifting the shoulder toward the ear; moving the head rapidly in circles.
Easier version: Shorten the range of each movement; do not push on your head with your hand.
Daily walking
Walk along a level, well-lit route at a pace you can tolerate. If tolerated, take a short 10-minute walk and gradually increase its duration to suit your ability and symptoms. Stop and seek assessment if you have chest pain, unusual breathlessness, dizziness or loss of balance, or if neurological symptoms (such as tingling, numbness or weakness in a hand or arm) increase.
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Before you start: Walking is a way to continue daily activity; adjust the amount to your ability and symptoms. Choose comfortable shoes and a level, well-lit route, and bring any walking aid prescribed for you.
How to do it:
- At the start of your walk, keep your head in line with your trunk and look toward the path ahead.
- Walk at a pace you can tolerate; do not look at your phone while walking.
- If you need a rest, stop in a safe place; do not push yourself just to finish the allotted time.
Movement tips: Keep your shoulders relaxed and look toward the path ahead; do not bend your neck to look at your phone. Walk at a rhythm you can tolerate and do not hold your breath. Rest in a safe place whenever you become tired; walking must not increase neurological symptoms (such as tingling, numbness or weakness in a hand or arm).
Amount, repetitions and progression: If tolerated, take a short 10-minute walk and gradually increase its duration to suit your ability and symptoms.
Stop immediately if: Stop and seek assessment if you have chest pain, unusual breathlessness, dizziness or loss of balance, or if neurological symptoms (such as tingling, numbness or weakness in a hand or arm) increase.
Common mistakes: Looking at a phone while walking; choosing an uneven or poorly lit route; carrying a heavy bag on one shoulder.
Easier version: Choose a shorter route and a slower pace; if symptoms increase, do not continue just to reach the stated time.
4🏟️ Principles for exercising at the gym
Whether you can exercise at the gym depends on your symptoms and condition. Adapt the programme to your ability and tolerance; the following is not an individual set-by-set prescription.
Warming up and cooling down
Start each session with 5 to 10 minutes of light aerobic activity, followed by a few gentle movements from this article. Finish with a few minutes of easy walking. Warming up alone does not guarantee safe exercise; the movements must suit your condition.
Choosing weights and progressing
Set the load and amount for each exercise according to the programme selected by your doctor or physiotherapist. Start with a load that lets you move slowly and correctly. If the movement becomes easier without symptoms increasing, seek guidance on gradually increasing the exercise. The amount and progression for the band row are given in the home exercise section.
Technique and breathing
Keep your head in line with your trunk, your chin slightly tucked and your shoulders relaxed. Breathe out during effort and do not hold your breath. Do not turn your neck to look at yourself in a mirror; adjust the mirror or your body position.
Exercise order and session structure
Arrange the exercises according to your ability and symptoms. Do rows and exercises for the muscles between your shoulder blades when you can perform them correctly. The type of machine, support and overhead movements must suit your condition.
Choosing exercises and suitable alternatives
If a movement increases symptoms, seek guidance on a suitable alternative. The examples below are not suitable for everyone and should be considered in light of your symptoms.
- The choice of machines, free weights, support and overhead movements depends on your ability, balance, symptoms and technique. If a movement increases symptoms, stop it and seek guidance on an easier version or suitable alternative.
- During abdominal exercises, do not pull your head with your hands; keep your neck in line with your trunk.
- For balance exercises and standing movements, choose support and a safe environment suited to your ability.
Activity on more painful days
On days when symptoms are worse, reduce or temporarily set aside aggravating activities and continue those you can tolerate. If pain or arm or hand symptoms increase during exercise, stop that movement and seek guidance on adjusting the programme. New or progressive weakness and new balance problems need immediate medical assessment.
Weekly schedule
Follow the selected programme's number of training days for each exercise separately; not all exercises are done daily. For example, band rows in this article are performed 3 days a week. Adapt walking and daily activity to your ability and symptoms.
When to stop at the gym
Stop the set immediately if you have any of these signs during exercise: sharp neck pain, pain or tingling shooting into the arm or hand, numbness, dizziness or blurred vision, or a headache triggered by a particular movement.
- Avoid: rapid circular neck movements, trying to manipulate your neck yourself, holding your breath under load, and continuing a movement that increases pain or neurological symptoms (such as tingling, numbness or weakness in a hand or arm).
5⚠️ Warning signs and when to seek care
If you have any of the following symptoms, seek medical assessment. Act immediately for new or progressive weakness, new balance problems, or sudden, severe symptoms; do not wait for a routine appointment.
- If neck pain is accompanied by new difficulty walking or controlling your bladder or bowel, do not wait for a clinic appointment; go to the emergency department now.
- If an arm or leg suddenly becomes severely weak along with neck pain, go to the emergency department now.
- If you develop a sudden, very severe headache along with neck pain, go to the emergency department now.
- If neck pain starts after an accident, a severe blow or a significant fall, call emergency services now.
- If neck pain is accompanied by fever or chills, seek examination the same day.
- If neck pain is accompanied by unexplained weight loss, or if you have a history of cancer, seek examination the same day.
- If neck pain persists at night and does not ease with a change of position, seek examination at the earliest opportunity.
- If your hands have become weak or numb, seek examination; new or increasing weakness, or severe numbness that has recently been getting worse, needs urgent medical assessment.
- If you have newly started dropping objects or having trouble fastening buttons, seek urgent medical assessment.
- If you suddenly develop blurred or double vision or difficulty speaking, especially with severe dizziness or loss of balance, call emergency services immediately.
6✅ Summary and next steps
To care for your neck, continue daily activity within your tolerance, adjust your desk, phone use and sleeping position for comfort, and perform exercises suited to your condition according to the selected programme. If uncomplicated neck pain has not improved after 4 to 6 weeks of appropriate care, seek examination. New or persistent arm or hand symptoms need earlier assessment; new or progressive weakness or new balance problems need immediate medical assessment.
For assessment of neck pain and selection of a suitable programme, call Dr Jalil Emad’s clinic on 0913 782 5207, or book an appointment online. In an emergency, do not wait for the clinic to reply; follow the instructions in the warning signs section.
For more information, read this page: Non-surgical spine treatment.
Related guides: Service page: Non-Surgical Spine Care · Also related: Low back pain
If pain persists or limits daily activities, you are unsure about exercise technique, or arm or hand symptoms need an individual programme, a physiotherapy assessment may be considered after examination. Progressive weakness or balance problems first require immediate medical assessment.
7📚 Scientific references
View scientific references
- Blanpied PR, et al. Neck Pain: Revision 2017. Clinical Practice Guidelines. J Orthop Sports Phys Ther. 2017. doi.org/10.2519/jospt.2017.0302
- El-Allawy A, et al. Clinical Practice Guideline: Nonspecific Neck Pain. Dtsch Arztebl Int. 2025. doi.org/10.3238/arztebl.m2025.0119
- Gross A, et al. Exercises for mechanical neck disorders. Cochrane Database Syst Rev. 2015. doi.org/10.1002/14651858.CD004250.pub5
- Jones LB, et al. The influence of exercise on pain, disability and quality of life in office workers with chronic neck pain: a systematic review and meta-analysis. Appl Ergon. 2024. doi.org/10.1016/j.apergo.2023.104216
- Bini P, et al. The effectiveness of manual and exercise therapy on headache intensity and frequency among patients with cervicogenic headache: a systematic review and meta-analysis. Chiropr Man Therap. 2022. doi.org/10.1186/s12998-022-00459-9
- Warrington and Halton Teaching Hospitals NHS. Neck range of motion exercises — patient advice sheet. WHH NHS
- Calderdale and Huddersfield NHS Foundation Trust — Soft Tissue Stretches
- American Academy of Orthopaedic Surgeons — Rotator Cuff and Shoulder Conditioning Program: Standing Row
- NHS — Walking for Health
- Kaiser Permanente — Neck Spasm: Exercises
- Harris Health — Postural Correction Exercises (2025)
- Bexley NHS — Mechanical neck pain
- HSE — Work routine and breaks
- The Highway Code — Rule 91: fitness to drive
- Martins et al. Efficacy of nonsurgical interventions for the management of adults with cervicogenic headache: a systematic review and meta-analyses. Ann Phys Rehabil Med. 2026. doi:10.1016/j.rehab.2025.102070. PubMed
- NHS: Headaches: when and where to get medical help
- Calderdale and Huddersfield NHS Foundation Trust: Irritated Nerve - Neck
- Dynamic Health NHS: Cervical myelopathy and radiculopathy
- NHS 111 Wales: Neck injuries and serious mechanisms of injury; emergency triage
- National Eye Institute: Eyeglasses for Refractive Errors
- NHS: Breathing exercises for stress
- Norfolk and Norwich University Hospitals NHS: Relaxation Information Pack
