Understanding stiff necks − and how to ease the strain

Have you ever woken up with a stiff neck or struggled to turn your head while reversing the car? You’re not alone, neck mobility issues are common. But understanding the causes and learning ways to improve movement can help you feel better and move more freely.

What causes loss of neck mobility?

Neck stiffness can have many causes. Here are some of the more common ones:

Aging

The phrase, “I creak more than the floorboards” might sound familiar — and relatable. As we age, it’s normal for our joints to become less flexible and lose some range of motion. But staying active can help you keep moving with ease.

Neck pain

Neck pain can result from a range of factors, including stress, anxiety, depression, certain medical conditions, and spinal issues. If you're already experiencing neck pain, reduced range of motion is more likely. Where possible, addressing these underlying issues may help.

Everyday habits

Poor posture — particularly forward head posture, or “text neck” — places extra strain on the neck and upper back. As your head moves forward, the added load increases pressure on the supporting muscles, which can lead to tension, stiffness, and even chronic pain.

Try holding a heavy book against your chest — not too bad, right? Now hold it out at arm’s length. Notice how it feels heavier, and your arms tire faster. This mimics what happens to your neck muscles when your head juts forward!

 How can chiropractic care help?

Chiropractic care focuses on joint function, including in the neck. Addressing joint restrictions may ease stiffness and help improve mobility. Neck pain is one of the most common reasons people seek chiropractic care.

Some research suggests spinal adjustments may assist with neck mobility in some people. For example, a study published in Complementary Therapies in Clinical Practice reported improvements in neck movement after the first session, with further gains noted with continued care.

Gentle exercises can also help reduce tension and support better mobility. One simple but effective option is the chin tuck:

• Sit or stand upright

• Gently draw your head straight back to make a “double chin”

• Hold for 5 seconds, then relax

• Repeat 10 times, several times a day

This exercise activates the deep neck flexor muscles and can help improve posture. Consistency is more important than intensity, it’s normal for this to feel mildly uncomfortable, but it shouldn’t be painful.

If your neck mobility is limited or painful, addressing it early — through movement strategies, posture changes, or professional advice — may help improve function and comfort, and prevent long term issues.