5 simple moves to help ease neck pain

Neck pain is incredibly common, particularly as we age – but it’s not simply because we’re getting older.

It’s influenced by how the whole body has been moving, adapting and compensating over time. For many people, neck pain is influenced by how we hold our head, the alignment of our body and how we breathe.

This pain is telling us something. And with the right approach, it’s changeable.

It's more than just stretching

Rather than "stretching" the neck or doing repetitive exercises, we need to change the way our body moves during everyday activities.

Gentle movements encourage space, ease and alignment throughout the spine, rewiring long-held patterns that keep pain active.

Shifting awareness of how we move can help us regain control and confidence in our daily lives.

Five moves to help ease neck pain

Incorporating small, intentional practices help us to move better. And that’s what supports longevity and freedom in movement.

I'm Dr Sarah Mottram, founder of The Healthy Movement Programme, and for more than 30 years I've been working as a physiotherapist, clinician, author and visiting academic.

Here are my five top moves to help with neck pain.

1. Breathing into the back of the body

Focussing on breathing is great for relaxing overactivity of muscles, particularly around the neck.

Here, we focus on the diaphragmatic breath pattern and expanding the width at the back of the body. Take the air into the back and bottom of the lungs at the lower ribs.

How to do this

• Start in a comfortable position, such as sitting tall supported in a chair or lying on your back with your knees bent.
• As you breathe in, direct the breath down towards your lower rib/kidney area with minimal movement at the upper chest, feeling your back widen.
• To become aware of this area, it can be useful to put one hand over your kidney area, or both hands on the lower ribs at the side. Or use a belt or band around you lower ribs to give you some feedback.
• Breathe in and out slowly and consciously through the nose. Start with a slow count of four on the breath in, pause for one to two seconds, and then breathe out for four. Then pause for one to two seconds.
• Progress to practising in active sitting (move 2 below).

How often?

Start with 30 seconds, building to three minutes with each session. Practise before you go to sleep and any time you’re in pain.

Caution: If you feel lightheaded or dizzy, stop. Don’t force your breath, let it be easy.

2. Stacking the spine

This active sitting brings awareness to the alignment of the neck and body.

How to do this

• Sit on a stool or dining chair without arms. Gently rock your pelvis forward and back until you feel two bony points underneath you  – your sit bones. Aim to rest evenly on them, not behind them (slumped) or in front (overarched).
• Let your spine rise naturally upward from your pelvis like a soft column. Don’t force your back straight – allow it to lift and lengthen. Keep shoulders wide and soft, and head gently balanced.
• Bring in awareness and notice your breath.
• Feel the natural rhythm of your spine adjusting.

How often?

One to two minutes several times a day, building to five to 10 minutes of sustained awareness – or check in hourly as a gentle reset. Consistency is more important than duration.

3. Lengthening the spine to find space

Placing your hand gently on top of your head gives the nervous system a sense of support and grounding.

It helps the neck to relax and lengthen naturally, and brings more awareness to your head position.

How to do this

• Sit in an aligned position (such as active sitting).
• Place one hand gently on the top of your head, keeping your fingers relaxed.
• Feel the length from your sit bones to the crown of your head.
• Become aware of space in your spine.
• Stay for two to three breaths, then release.

How often?

One to two repetitions, once or twice per day.

Build to three to five repetitions, especially when feeling tension. Use as a reset at any time.

4. Rolling the head and upper back

This small, subtle movement reintroduces mobility to the neck.

How to do this

• Sit upright in active sitting.
• Find length in your spine.
• Let your eyes gently lead as you begin to nod the head - your chin should lower slightly toward the chest. Continue rolling down, vertebrae by vertebrae, and look towards your navel.
• Return from the middle of the back, rolling up as you stack your head back over your body into active sitting. Then lift your head back to a neutral position (without tipping it backwards).
• Keep this soft and sequential. Don't grip your jaw or force your head down – just roll it forward and back.

How often?

Three to five gentle repetitions, once or twice daily.

Build to eight to 10 slow nods up to three times a day, depending on how it feels. Avoid any sense of pulling or pushing.

5. Moving the neck with arms supported

Supporting the arms reduces the load on your neck and upper shoulders, which can restrict neck movements. First turn you head to the side and be aware of how much movement you have or if it hurts.

How to do this

• Sit comfortably with one arm supporting the other.
• Your shoulder on the supported arm should feel relaxed but well supported – it shouldn’t drop down.
• Gently turn your head to the same side as the support. See if the movement feels freer or eases the pain.
• Keep movements small, free and easy. Your eyes can follow the movement. Practise for 10 repetitions.

How often?

Three to five repetitions each side, once or twice a day. Gradually build to eight to 10 repetitions, two to three times per day, depending on how it feels.

Always stay within a pain-free range – think ease over effort.

Caution: If any movement increase pain, dizziness or discomfort, stop and seek professional advice.

Neck pain may be common, but it doesn’t have to be something we simply put up with or push through. These gentle, science-based movements are designed to bring awareness back into your body, reduce tension, and help you move with more ease and confidence.

Small, mindful shifts in how we breathe, sit and move can make a big difference over time. The key is to stay curious, consistent, and kind to yourself as you explore new ways of moving. Your body is capable of change and it starts with awareness.