How to Alleviate Neck Pain as an Artist: Tips, Exercises, and More

As an artist, neck pain can be a common and frustrating issue. Spending long hours hunched over your work, canvas, computer, or drawing board can put a strain on your neck and upper back muscles, causing discomfort and pain. While this may be a common issue, fortunately, there are specific tips and exercises that can help alleviate neck pain and prevent it from happening in the first place.

In this post, we'll cover why artists get neck pain, specific tips to prevent it, plus 5 physical therapy exercises to help with neck and upper back strengthening or stretches, and more.

Why Do Artists Get Neck Pain?

The primary cause of neck pain in artists is prolonged poor posture. (Key word: PROLONGED). Being in an awkward position for a short amount of time doesn’t really cause much harm, its more of when we remain in awkward positions for a prolonged period of time (hours..on a daily basis). Our bodies were designed to move. Unfortunately for us, our craft can be pretty sedentary. When you sit or stand in the same position for an extended period, your neck muscles can become fatigued and strained, leading to pain and discomfort. Additionally, staring at a screen or a drawing board for a long time can cause eye strain, which can also contribute to neck pain.

Tips to Prevent Neck Pain

Here are a few tips to help prevent neck pain:

• Take Frequent Breaks - Taking frequent breaks is crucial to prevent neck pain. Stand up, stretch, and walk around every 30 minutes.

• Stretch Your Neck - There are several neck stretches you can do to alleviate pain. Start by gently tilting your head to the side, holding for a few seconds, and then repeating on the other side. You can also try tilting your head forward and back or rotating it from side to side.

• Practice Good Posture - Slouching can put strain on your neck and cause pain. Sit up straight with your shoulders back and your feet flat on the ground.

• Strengthen Your Neck Muscles - Strong neck muscles can help support your head and prevent pain. Try exercises like neck extensions, which involve tucking your chin to your chest and then slowly lifting your head up and back.

• Use Proper Lighting - Proper lighting can help reduce eye strain and prevent neck pain. Use a light that illuminates your workspace evenly and try to avoid glare.

Physical Therapy Exercises for Neck Pain

In addition to the tips above, physical therapy exercises can help strengthen your neck and upper back muscles, alleviate pain, and prevent future issues. Here are five physical therapy exercises to try:

This works on preventing forward head posture by strengthening your deep neck flexor muscles.

Chin Tucks - Sit up straight with your shoulders back and your chin level. Keeping your eyes forward, tuck your chin in as if you're trying to make a double chin. Hold for five seconds, and then release. Repeat 10 times.

This is great exercise to strengthen your upper back muscles and helps to improve posture.

Shoulder Blade Squeezes - Sit up straight with your arms at your sides. Squeeze your shoulder blades together, hold for five seconds, and then release. Repeat 10 times.

This works on the mobility of your thoracic spine.

Seated Twist - Sit up straight with your legs crossed. Twist your upper body to the right, placing your left hand on your right knee and your right hand behind you. Hold for 30 seconds, and then repeat on the other side.

This helps to stretch your upper trapezius muscle.

Side Neck Stretch - Sit up straight and tilt your head to the right, bringing your right ear towards your right shoulder. Place your right hand on your left temple and gently pull your head down towards your shoulder until you feel a stretch in your neck. Hold for 30 seconds, and then repeat on the other side.

This works on thoracic spine mobility. You can modify by putting your hands behind your head for an additional open chest stretch.

Thoracic Extension - Sit on the floor with your legs extended in front of you. Place your hands behind your head and gently arch your upper back, looking up towards the ceiling. Hold for 10 seconds, and then release. Repeat 10 times.

Physical Therapy for Neck Pain: If your neck pain persists, consider consulting with a physical therapist. They can help assess your posture and recommend specific exercises to strengthen your neck and upper back muscles. Common physical therapy techniques for neck pain include cervical traction, therapeutic exercise, and manual therapy.

In conclusion, neck pain can be a common and frustrating issue for artists, but it doesn't have to be. By incorporating these tips, exercises, and physical therapy techniques into your routine, you can help alleviate neck pain, prevent future issues, and focus on what you do best: creating beautiful art. -AR