Neck stretches for headaches: a short routine for tight necks and tech neck
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- Adjustable phone and tablet stand. Best for: People who read or scroll for long periods. See options on Amazon
- Monitor riser or laptop stand. Best for: Desk workers with afternoon tension headaches. See options on Amazon
- Microwavable or electric neck heat wrap. Best for: Tight neck and shoulder muscles before or after stretching. See options on Amazon
- Exercise mat. Best for: Doing the lying chin tuck in comfort. See options on Amazon
Which headaches stretching may help
Mayo Clinic describes tension-type headache, the most common kind, as a dull, tight-band feeling with tender muscles in the scalp, neck and shoulders. It names regular exercise and relaxation practices such as yoga as ways to help prevent them.
Cleveland Clinic describes cervicogenic headache as head pain that starts in the neck, often one-sided and with limited neck movement. It notes that a physical therapist will pace exercises and stretching so headaches do not worsen at the start, and cites a study in which, 12 months after beginning physical therapy, 72% of people had their headaches cut by at least 50%. That is a supervised program, not a home routine, but it shows why movement is part of the plan.
Why screens make it worse
Cleveland Clinic explains tech neck as a repetitive strain from tilting your head forward to look at a device. It notes the head weighs about 10 to 12 pounds in a neutral position, but the load on the neck rises to about 27 pounds with a slight downward glance, about 40 pounds at a 30-degree tilt, and upwards of 60 pounds with the head dipped toward your lap. Its listed symptoms include neck and shoulder pain and headaches.
Cleveland Clinic suggests not staying in one position for more than 20 minutes and keeping handheld device sessions to about 15 to 30 minutes.
A gentle routine to try
These come from a University of Iowa Health Care patient handout on exercises for chronic neck pain. Each should give a gentle stretch, never sharp pain.
- Chin tuck (lying down). Lie on your back with a small towel under your head, knees bent. Gently tuck your chin, hold 2 seconds, relax. The handout suggests 10 repetitions, 3 sets, 3 to 5 days a week.
- Ear to shoulder. Sit or stand and slowly bring one ear toward the same shoulder until you feel a gentle stretch, then return. Hold a chair seat or table edge with the opposite hand to keep that shoulder down. Repeat on the other side.
- Upper back stretch. Lace your fingers in front of you, look down at your hands and reach toward the floor until you feel a gentle stretch between the shoulder blades. The handout lists a 30-second hold, 3 times.
- Doorway chest stretch. Stand in a doorway with a hand on each side of the frame and step forward until you feel a gentle stretch across the front of the shoulders. Keep your back straight and stomach tight. Do it with hands at hip level, shoulder level and above the shoulders, holding 30 seconds, 3 times, daily.
Habits that make stretching stick
- Raise the screen. Cleveland Clinic advises raising your device to eye level so your chin does not tilt down, or using a stand at eye level for long calls.
- Move often. Cleveland Clinic suggests regularly moving your head, neck, shoulders and back while sitting, and switching the hand that holds your phone.
- Use warmth for tight muscles. Cleveland Clinic notes warm compresses for tight muscles and cold for sharp, inflamed pain. See our moist heating pad guide.
- Check your pillow. Waking with a stiff neck and headache may point to your setup. See pillow for headaches and neck pain.
When to stop and see someone
Stop any stretch that causes sharp pain, tingling or numbness. Get emergency care, Mayo Clinic says, for a headache that comes on suddenly and is very severe, for any headache after a head injury, and for a headache that comes with fever or a stiff neck; confusion, seizures or trouble speaking; or double vision, weakness or numbness. Mayo also suggests a doctor visit if your usual headache pattern changes or you find yourself needing headache medicine more than twice weekly. A physical therapist can tailor exercises if home stretching is not enough.
What to look for when you buy
Adjustable phone and tablet stand
Best for: People who read or scroll for long periods
Cleveland Clinic advises raising devices to eye level and using a stand at eye level for long calls. A stand keeps the screen up so your head is not tilting forward under the heavier loads Cleveland Clinic describes.
Watch out: It only helps if you raise it high enough that you look straight ahead rather than down.
See options on AmazonMonitor riser or laptop stand
Best for: Desk workers with afternoon tension headaches
The same eye-level rule from Cleveland Clinic applies to a laptop screen. A laptop stand needs a separate keyboard to keep your arms relaxed.
Watch out: Raising a laptop without an external keyboard pushes your shoulders up toward your ears.
See options on AmazonMicrowavable or electric neck heat wrap
Best for: Tight neck and shoulder muscles before or after stretching
Cleveland Clinic suggests warm compresses for tight muscles. A wrap shaped for the neck stays in place while you rest.
Watch out: Do not sleep with heat on, and use extra care if you have diabetes, neuropathy or reduced feeling in the skin.
See options on AmazonExercise mat
Best for: Doing the lying chin tuck in comfort
The University of Iowa Health Care routine has you lying on your back on a bed or mat for the chin tuck. A firm mat gives a stable surface.
Watch out: A very soft mat lets your head sink. A small folded towel under the head keeps it level.
See options on AmazonQuestions people ask
- Can neck stretches help headaches?
- They may help tension-type and neck-related headaches by easing tight muscles. Mayo Clinic lists regular exercise and relaxation practices among prevention steps, and Cleveland Clinic includes stretching in physical therapy for cervicogenic headache.
- What are the best stretches for tech neck?
- Chin tucks, side neck stretches, an upper back stretch and a doorway chest stretch are a common set. Pair them with keeping screens at eye level.
- How often should I do neck stretches?
- The University of Iowa Health Care handout suggests strengthening 3 to 5 days a week and some stretches daily. Short breaks every 20 minutes also help, per Cleveland Clinic.
- Should neck stretches hurt?
- No. Stretch only to a gentle pull. Stop if you feel sharp pain, tingling or numbness.
Sources
- Exercises for Chronic Neck Pain (healthcare.uiowa.edu), University of Iowa Health Care
- Are Your Screens a Pain in the 'Tech Neck'? (health.clevelandclinic.org), Cleveland Clinic
- Tension headache: Symptoms and causes (mayoclinic.org), Mayo Clinic
- Cervicogenic Headache: What It Is, Symptoms & Treatment (my.clevelandclinic.org), Cleveland Clinic