®Chin tuck
Sit up straight, looking straight ahead. Without tilting your head, draw your chin straight back, as if making a double chin. Feel the back of your neck lengthen; hold for 5 seconds, then relax.
10 reps, 2–3 times a day107 peopleStudy comparing neck X-rays of people with and without pain: no difference in how often straightening was seen
23% / 17%People with a backward bend at one level of the neck: those with pain and those without
Low and firmThe pillow the NHS suggests for neck pain; a neck collar is not recommended
A few weeksIf the pain has not gone in this time, it is reasonable to see a doctor
Is straightening the cause of the pain?
One study looked at the neck X-rays of 107 people over the age of 45; half of them had neck pain. A straight or backward-curved neck was seen about as often in those with pain as in those without. The authors concluded that these findings in a person with pain are most likely coincidental and do not explain the cause of the pain.
Another study, by chiropractic researchers, found neck pain more often in people whose curve was under 20 degrees. This study shows only an association at one point in time; it does not prove that straightening causes pain.
What does this mean?
- Straightening on an X-ray is not a disease in itself; it is also seen in many people with no pain.
- Common causes of neck pain include sleeping with the neck in an awkward position and poor posture at a desk for long periods.
- The aim of treatment is to reduce pain and help the neck move comfortably again, rather than to change the curve.
What helps?
1
Keep your neck moving
Unless your doctor says otherwise, it is better to keep moving your neck; a neck collar is not recommended.
2
At the desk
You can sit upright, gently roll your shoulders back, and avoid keeping your neck in the same position for a long time.
3
Sleep
You can use a low, firm pillow and keep your head in line with your body. Sleeping on your front strains the neck.
4
Heat, cold, painkillers
A cold pack or heat wrapped in a towel and short-term painkillers can bring relief.
For the causes and treatment of neck pain, see the neck pain guide; if you work at a computer for long hours, see the desk workers guide.
Exercises at home
Six exercises to ease the neck
Do the movements slowly and within a pain-free range. If you have numbness or weakness spreading to the arm, you can check with a doctor or physiotherapist first.
Neck rotation
Keep your shoulders still. Slowly turn your head to the right and hold for 2–3 seconds at the furthest comfortable point, then turn to the left in the same way.
10 reps in each directionSide stretch
With your right hand, hold the edge of the chair you are sitting on. Bring your left ear towards your left shoulder. You will feel a gentle stretch on the right side of your neck. Do not lift your shoulder.
Hold for 20–30 seconds, 3 times on each sideShoulder blade squeeze
Stand or sit up straight. Without lifting your shoulders towards your ears, draw your shoulder blades back and slightly down towards each other. Hold for 5 seconds, then relax.
10–15 reps, twice a dayUpper back (thoracic) extension
Sit on a chair with a low back and clasp your hands behind your neck. Using the top of the backrest as a pivot, open your chest towards the ceiling and gently lean back. Stretch your upper back, not your neck.
5–10 repsWall posture stretch
Stand with your back against a wall, with your heels, buttocks and shoulder blades touching it. Gently tuck your chin in and bring the back of your head towards the wall; hold for 5 seconds. Checking from time to time how close your head gets to the wall helps you keep track of your posture.
10 reps, every dayFrequently asked questions
Can a straight neck be corrected?
The real goal is not to change the curve but to reduce pain and help the neck move comfortably; regular exercise and keeping the neck moving during the day help with this.
Should I use a special pillow or a neck collar?
The UK’s National Health Service (NHS) suggests a low, firm pillow for neck pain; a neck collar is not recommended, because keeping the neck moving is better. You can choose by trying a pillow that feels comfortable to you.
Are dizziness and headaches caused by a straight neck?
Headaches can come from the neck, but dizziness has many other causes. Rather than putting these symptoms down only to the straightening on an X-ray, it is better to have them assessed by a doctor. You can also see our headache and dizziness guides.
Does bending over a phone cause a straight neck?
Staying bent forward in the same position for a long time can cause tension and pain in the neck. Bringing the screen closer to eye level, taking frequent breaks and moving the neck in different directions helps.
When should you see a doctor?
- If the pain or stiffness has not gone after a few weeks
- If painkillers are not helping
- If you have tingling, numbness, coldness or weakness in the arm
- If you have a fever, weight loss, or severe pain starting after a fall or accident
Sources
- Grob D, Frauenfelder H, Mannion AF. The association between cervical spine curvature and neck pain. Eur Spine J. 2007;16(5):669–678. Summary: PainScience, Detailed study of correlations between neck pain and curvature finds none.
- McAviney J, Schulz D, Bock R, Harrison DE, Holland B. Determining the relationship between cervical lordosis and neck complaints. J Manipulative Physiol Ther. 2005;28(3):187–193. Summary: PainScience, Painful necks about 10 degree straighter in X-rays.
- NHS. Neck pain. Page last reviewed 27 April 2023.