OC Sports & Rehab


With computer and smartphone use at an all-time high, the prevalence of neck disorders is greater than ever. Many of us suffer from sore necks on a regular basis as a result of spending hours on our devices, whether at work or at home.

Staring at a screen all day might cause the neck muscles that surround the joints to deteriorate. As a result, they wear down and become overstressed. Continued use of computers, smartphones, and even driving can result in long-term neck dislocation. Neck pain may necessitate physical treatment.


Stretching your muscles throughout the day might help relieve neck pain. Take regular pauses when using your computer or smartphone. Avoid keeping your neck in a forward position for long periods of time. Here are some stretches you can do at work or at home:

  • Stretch each side of your body 10 times from your ear to your shoulder.
  • Push your shoulders back 10 times or more.
  • Roll your shoulders 10 times or more in a repetitive motion.
  • Return your head to your hands or the headrest of a chair and keep the position for 30 seconds or more.
  • The stretches mentioned above are only a few simple stretches that may assist ease your sore neck.

Positions for Sleeping

Incorrect sleep posture is another prevalent cause of stiff necks. Have you ever woken up with a stiff neck that you couldn’t bend? You’re not by yourself. Take extra precautions to avoid sleeping on your stomach or with your head at an awkward angle. This will considerably lessen the likelihood of waking up with a hurting neck.

Simple Treatments for Minor Neck Pain

  • Try sleeping without a pillow on a firm mattress. Lie as flat on your back as possible.
  • Allow your spouse or partner to gently massage the aching spot.
  • Exercise in slow motion, side to side, down and up, ear to ear. This will gently stretch the muscles in your neck.
  • Apply heat or ice to the affected region. Use ice for the first two to three days, then only heat after that. A heating pad, compress, or a hot shower can be used to provide heat. When using a heat-related treatment, take care not to fall asleep.

If your neck pain or soreness persists, contact OC Sports & Rehab at our Foothill Ranch Physical TherapyPlacentia Physical TherapyMission Viejo Physical Therapy, or Lake Forest Physical Therapy locations.