Sitting can lead to neck strain
When we sit our posture affects where in the body is most burdened and where it produces pain.
If you sit with head forward (stooping) and slouching the upper body, the burden is primarily on the upper part and the back of the body.
In addition, the structures at the front of the neck can be tight and also cause pain.

Read more
On the following pages you can learn more about the many different diagnoses used to describe neck problems, for example, stiff neck, whiplash and muscle tension.

Protect your neck, upper back and shoulders

  • Vary your training, for example, with endurance and stability training as well as strength and circuit training and reduce the incidence of neck problems.
  • Ergonomic guidance is also an important part of taking care of your neck. Set up your work space correctly so that you sit properly with head and chin pulled in.
  • Bring your shoulder blades together and sit with correct posture.
  • Vary your working positions.
  • Take frequent breaks.

Do the exercises you find here.

Do stretching exercises for the neck and arms.

Contact your doctor
Always seek a physician or licensed therapist, if the pain has the same intensity for more than 36 hours.

Neck exercises

Before you begin

  • Stand in flat shoes or barefoot in comfortable, loose-fitting clothes.
  • Make sure you have floor and arm space around you.
  • Stand in a neutral position with both feet parallel, knees slightly bent, push your chest slightly forward and pull your chin in.
  • Tense the deep core muscles and pelvic floor - take some deep breaths.
  • Do each exercise at a slow pace.
  • Repeat each exercise 5 to 10 times, take a break then repeat the exercise.
  • The exercises should be performed daily.
  • Stop immediately if you feel pain performing an exercise and consult your doctor or authorised therapist.

Video Guide

  • You can select several exercise by clicking on the icon below the video.
  • Click on the top right corner to learn more about the exercise and see which muscle groups it trains.
  • The video repeats and will continue to play until you click pause.

Neck problems

Stiff neck

  • Often comes "out of nowhere" following a sudden wrong movement.
  • Clearly hampered movement of the head in one or several directions (especially turning the head or bending the neck).
  • Muscle tensions further down between the shoulder blades.
  • Possible headaches and faintness.

Disc protrusion

  • Often "sneaks up" and worsens over a longer period.
  • A protrusion of the disc core – can be the precursor to a herniated disc which is why the symptoms are similar but with lesser intensity.
  • Localised pain in the neck corresponding to the location of the protrusion.
  • A protrusion can cause symptoms in the arms such as pain and sensory disturbances (tingling or numb sensation)

Herniated disc

  • Is commonly initially experienced as pronounced neck pain and arm pain of lesser intensity.
  • Gradually, however the arm pain becomes dominant while the neck pain decreases.
  • Finally in the process, the arm pain diminishes too.
  • A bulging or protrusion of the gelatinous disc core that leaks through the disc's cartilage ring and ligaments back toward the spinal canal.
  • Reduced force or paralysis of individual muscles and sensory disturbances.

Muscle tension

  • Frequently, muscle tensions build gradually over time.
  • Over straining the musculature from monotonous working positions and lack of breaks.
  • Other life aspects (psychological) that contribute to tension.
  • Muscle tension can give rise to pain, headaches and dizziness


  • Increasing pain in the neck, headache and stiffness in the neck muscles within the first couple of days following the accident.
  • Often triggered by a violent and uncontrolled passive movement in connection with traffic accidents.
  • Over stretching and spraining the soft tissue of the spinal cervix.
  • Inhibited mobility of the neck.