'The spine just wants to move': How to strengthen your neck

Key Points:

• The mechanical load on the neck increases from about 12 pounds (5.4kg) when upright to approximately 60 pounds (27.2kg) when hunched over devices, causing significant strain on neck muscles and vertebrae joints.
• Between 60% and 80% of people experience neck pain during their lifetime, with nearly half facing frequent or recurring issues, partly due to poor posture linked to prolonged screen use.
• Neck and upper back problems are appearing earlier in life, with conditions like scoliosis becoming more prevalent in children and adolescents over the past 30 years.
• Consultant neurosurgeon Anthony Ghosh recommends regular movement, taking breaks from screens, and specific exercises to maintain neck health, improve posture, and strengthen neck muscles.
• Simple exercises include gentle neck stretches, maintaining a neutral neck position aligned with the spine, and building endurance in neck flexor muscles through lifting and resistance band exercises.