Have you ever hit up the gym, had an amazing workout session striving towards your gains, only for your neck to rain on your parade afterwards? It can be an annoying feeling but it's more common than you might think. The discomfort you feel in your neck, be it soreness or stiffness, usually means your neck muscles have been sharing more of the strain that they should.

And this isn’t unique to just weightlifting or doing sets, it can happen with cardio exercises and running too. Any time your form or technique slips (even slightly) it can put your neck under more strain than it used to. However, with a few simple adjustments, you can help prevent neck strain during, and relieve neck pain after, a workout.

Let’s take a look at what could be causing your neck ache and how you can go about fixing it. 

Important: you should always consult a medical professional if you experience pain in your neck. It’s better to be safe than sorry!

How to relieve neck pain after a workout

Before we talk about how to relieve that neck pain, it’s important to understand where it comes from and how it can happen (in order to help prevent it in the first place).

Here are the most common reasons you’ll experience discomfort in your neck after a workout:

Bad posture

Posture is super important for neck health. If you workout with a slight slouch or let your head drop forward when you’re working out, this can be why you’re sore. With an incorrect posture you’ll be putting extra strain on muscle groups in and around the neck.

Incorrect technique

When weight lifting, or by doing a range of exercises aimed at improving your muscles (like sit ups, or bicep curls), the correct technique is paramount to a painless workout. If you have the incorrect technique, your neck muscles may be compensating for it which will cause them to work harder than they should. Your core should be doing the heavy lifting, not your neck.

Built-up tension

Stress often settles in your neck and shoulders. When you workout, you’ll be further tightening your muscles which can then lead to neck discomfort. 

While these issues are varied and this is not an extensive list of every possible issue you could be facing, the good news is that all of these are fixable fairly easily! After you know the cause, you can work on a solution.

Quick Fixes For The Symptoms

If your neck is experiencing discomfort, we want to stress that you should always speak to a medical professional. However, the following can help ease the symptoms and give you some relief:

1. Give Your Neck A Gentle Stretch

A great way to relieve some pain you might be feeling is to gently and slowly stretch the muscles in your neck. Slowly tilt your head side to side and up and down, holding each position for about 15 seconds. Keep it simple, straightforward, and be careful not to over-stretch!

2. Apply A Heat Pack or Ice

Applying a heat pack or a heat spray to your neck will help loosen stiff muscles and help to ease the pain. If you have swelling or inflammation, then applying an ice pack will help to reduce it. Oftentimes it can be best to alternate between the two. Again, always consult a medical professional!

3. Analyse your form

Your posture being incorrect during your workout is the most likely culprit of a sore neck after a workout. Improving your form and making sure you are doing your workouts correctly is crucial. If you need help, chat with a Village Health & Wellness Clubs PT for guidance.

4. Try A Massage or a Foam Roll

Massages are a great way to work out tension knots in your neck and shoulders; both of which will help loosen up your neck muscles and ease discomfort or pain you’re experiencing. Another great thing to try is using a foam roller on your upper back. And, of course, there are always massage therapists you can go see for a more professional standard of massage.

5. Rest and Rehydrate

Oftentimes people can push it too far, too quickly at the gym. Sometimes all your body needs is time to recover. Give working out a break for a few days and drink plenty of water to let your muscles recover before working out again.

FAQs: 

Why does my neck hurt after sit-ups?

If you have neck pain after sit ups, you’re more than likely pulling on your neck too much when you do each sit up. This is an easy thing to avoid. After you’ve recovered, do your next set of sit ups while keeping your arms crossed in front of your chest. Let your abs do the work.

Can neck pain mean something serious?

While we can’t give medical advice, most of the time neck pain isn’t anything to be too concerned about and is due to the neck being over-strained. However, consulting a medical professional is always the best course of action to be sure.

What’s the best way to warm up my neck before a workout?

Warming up the neck is a great way to reduce the likelihood of injuries occurring when you do workout. Warming up is simple and easy too; start with light and static stretches, then gentle rotations. Make sure you take it slow and steady!

Can stress cause neck pain during workouts?

Yes, it can. Having high levels of stress can result in muscle tension in not only your neck but your upper shoulder and back muscles (which will have an impact on the neck). This can result in workouts feeling tougher than they normally would. Stress relieving techniques are a great place to start if you feel this is an issue for you. Why not try yoga, or visiting the sauna or steam room? Both can help reduce tension and improve your overall performance.

How do I stop neck pain during workouts?

There are a number of things you can focus on to prevent neck pain during your workouts. Do a warm up specifically of the neck, stretch it gently and slowly, and keep your movements controlled. During your workout, focus on your posture and technique. If you need help, our trainers are pros at fixing form.

Are there exercises to stop neck pain?

Absolutely! Neck tilts, chin tucks, and shoulder rolls are all great movements to use. Yoga and Pilates are also great for a mix of strengthening and mindfulness. Check out the Village Health & Wellness Clubs class schedule to find one that’s perfect for you.

Don’t let your workouts be a pain in the neck!

Neck pain can really get in the way of a good workout! But you don’t need to let neck pain be a buzzkill. Implementing these tips can help you combat neck pain for good but, with that in mind, consulting a doctor or physio-therapist will always be useful if you experience long-term issues.

If you’re looking for additional guidance for any kind of training, our PTs at Village Health & Wellness Clubs are here to help, whether it’s refining your form, exploring new classes, or staying inspired on your fitness journey.

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