How Writers Can Prevent Neck Pain: Simple Posture Fixes and Stretches for Pain-Free Writing

From Edie: Learn how writers can prevent neck pain with simple posture adjustments, ergonomic workspace tips, and gentle stretches. Discover practical habits that reduce tension, improve comfort, and support pain-free, productive writing sessions.

How Writers Can Prevent Neck Pain: Simple Posture Fixes and Stretches for Pain-Free Writing

by Susan U. Neal @SusanNealYoga

Writing is often a sedentary profession, and long hours at the keyboard can easily lead to neck stiffness or pain. But with a few intentional adjustments and simple exercises, you can protect your neck and improve your comfort and productivity.

Create an Ergonomic Workspace

Before anything else, ensure your writing station is ergonomically correct. (See my related post, Top 12 Ergonomic Writing Tips.) Your computer monitor should be at eye level, your chair should support your lower back, and your keyboard should be positioned so your elbows are bent at a ninety-degree angle and well supported. A well-designed workspace prevents strain before it starts.

Maintain Proper Posture

Your head weighs between ten and eleven pounds—about the same as a bowling ball! That’s a lot for your neck and shoulders to support. When your head is positioned directly above your shoulders, your spine can carry that weight efficiently. But if your head juts forward over your chest, the load on your neck muscles multiplies. When I check my posture, I am always surprised at how much my head is over my chest instead of my spine. 

For every inch your head moves forward, it can add as much as ten pounds of extra force on your neck. You could be carrying two bowling balls instead of one. Over time, this can lead to muscle strain and tension headaches. So each time you sit down to write, pause for a moment to assess your posture:

• Is your head aligned with your spine?
• Are your shoulders relaxed and back?
• Are you sitting tall, not slouching or leaning toward your screen?

A quick posture check every hour can make a world of difference.

6 Simple Neck Exercises for Writers

When I experience neck tightness, I incorporate these gentle stretches while working. Yes, I work and stretch at the same time. Always consult your physician before starting any new exercise routine, and stop immediately if you feel pain. Listen to your body—it will tell you when it’s had enough.

1. Neck Range of Motion

While sitting tall, slowly lower your chin toward your chest and hold for thirty seconds. Then lift your chin toward the ceiling and hold again. Next, turn your head to the left for thirty seconds, then to the right. This movement increases flexibility and helps maintain your ability to look comfortably in all directions, which is important for everyday activities like checking traffic while driving.

2. Neck Side Stretch

Bring your right ear toward your right shoulder and hold for thirty seconds. Repeat on the left side. This simple stretch releases tension and helps keep your neck muscles flexible.

3. Assisted Side Stretch

Repeat the previous exercise, but this time gently place your right hand on the side of your head and apply light pressure, deepening the stretch for fifteen seconds. Keep your opposite hand by your side. Be gentle—never force the motion. Repeat on the left side.

4. Diagonal Neck Stretch

Turn your head to the right, then place your right hand behind your head. Gently guide your nose toward your right armpit. Hold for a few seconds, then repeat on the opposite side. This exercise targets deeper muscles that often cause chronic tightness.

5. Chin Retractions

Push your chin backward so your head moves a couple of inches backward, without tipping your head up or down. This strengthens the neck’s stabilizing muscles.

6. Isometric Side Bends

Place your right hand against the right side of your head. Gently push your head toward the left with your right hand while resisting the movement. Hold for five seconds. Repeat on the other side. This technique improves cervical strength and stability.

If I am having a flare up of neck pain, I put a heating pad at my workstation and place it around my neck while performing these stretches. The heat eases pain and improves the muscles’ ability to stretch. If you suffer from neck pain check out the blog, The Best Tip to Stop Neck Pain for Writers. 

Strengthen and Protect Your Neck

Practicing good posture and performing these exercises a few times each week will strengthen your neck muscles, improve mobility, and reduce tension.

If you spend many hours writing, remember that small habits matter. Take regular breaks, stretch, and move your body. God designed our bodies for motion, not stillness. When we care for our physical well-being, we can focus better on the creative calling He has placed within us.

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How Writers Can Prevent Neck Pain: Simple Posture Fixes and Stretches for Pain-Free Writing from @SusanNealYoga on @EdieMelson (Click to Tweet)

Susan U. Neal, RN, MBA, MHS: Susan’s mission is to improve the health of the body of Christ. She has her RN and MBA degrees, as well as a master’s in health science. She is a CERTIFIED HEALTH AND WELLNESS COACHwith the American Association of Christian Counselors. She published five books, the Selah award winner 7 STEPS TO GET OFF SUGAR AND CARBOHYDRATES, CHRISTIAN STUDY GUIDE FOR 7 STEPS TO GET OFF SUGAR AND CARBOHYDRATES, HEALTHY LIVING JOURNAL, SCRIPTURE YOGAa #1 Amazon best-selling yoga book, and YOGA FOR BEGINNERSwhich ranked #3. She published two sets of Christian Yoga Card Decks and two Christian Yoga DVDs that are available at CHRISTINAYOGA.COM. Her digital product HOW TO PREVENT, IMPROVE, AND REVERSE ALZHEIMER’S AND DEMENTIAis a great resource. To learn more about Susan visit her website SUSANUNEAL.COM You can also connect with Susan on FACEBOOK, TWITTER, and INSTAGRAM.