Pain guide · Neck pain

Pain on the side of the neck: muscles and joints, a pinched nerve, glands, the throat and thyroid

Pain on the side of the neck usually comes from the muscles and the small joints there, often after sleeping awkwardly or a long spell in one position. It feels stiff and sore when you turn or tilt your head, and it usually eases within a few weeks with gentle movement.

The side of the neck also holds the lymph glands, the salivary glands and, at the front, the thyroid, so a lump, a sore throat or pain when you swallow points somewhere else. This guide starts with the signs that need a 999 call, accident and emergency (A&E), the National Health Service's 111 line (NHS 111) or a general practitioner (GP), maps the causes, and gives a plan from little-and-often movement to neck and shoulder strength.

3-stage exercise plan When to get help 51 sourcesUpdated 25 October 2026

When to get help first

Exercise is for pain that has been checked or is clearly mild and settling.

Get urgent medical help if

Call 999 or go to A&E: a stiff neck and you can't look at bright lights; a very painful headache; a very high or very low temperature, feeling hot or cold to the touch, or shivering; confusion, slurred speech or not making sense; a rash that does not fade when you press a glass on it; or a first seizure (fit). These can be signs of meningitis.
Call 999 or go to A&E: a headache that came on suddenly and is extremely painful; numbness or weakness in the face or body; a drooping face, or being unable to lift both arms and keep them up; difficulty speaking, swallowing, balancing, walking or remembering; double vision or loss of vision; drowsiness or confusion. A torn neck artery often starts with headache and neck pain, sometimes with dizziness or tingling, so head or neck pain unlike any you have had before needs checking.
Call 999 or go to A&E after a neck injury if the person is unresponsive, has severe neck pain or cannot move their head, or fell from a height such as 5 or more stairs. Do not drive yourself. Being 65 or over, a dangerous fall or crash (from more than 1 metre or 5 steps, diving, a high-speed or rollover crash, being thrown from a vehicle, or a bike or horse-riding accident), or tingling in the arms or legs after an injury puts you at high risk of a broken neck: get checked.
Call 999 or go to A&E: new problems walking, loss of bladder or bowel control, or a sudden loss of coordination, such as difficulty doing up buttons. These can be signs of pressure on the spinal cord.
Call 999: chest pain that spreads to your arm, neck or jaw, especially with breathlessness, sweating or feeling sick. It could be a heart attack.
Call 999 or go to A&E: a severe sore throat that quickly gets worse, swelling inside your mouth and throat, difficulty speaking, swallowing or breathing, or you can't open your mouth. It can be quinsy, an abscess from tonsillitis.
Call 999 or go to A&E: you can't swallow or you're drooling, you have difficulty breathing or a high-pitched sound as you breathe (stridor), or a sore throat with severe symptoms that are getting worse quickly.
Call 999 or go to A&E: a swelling at the front of your neck and you're finding it hard to breathe, or you have a wheezing noise when you breathe.
Same day (urgent GP appointment or NHS 111): swollen glands in your neck and it's very difficult to swallow, or you have difficulty breathing.
Ask for an urgent GP appointment or get help from NHS 111: a sore throat with a very high temperature, or you feel hot, cold or shivery; signs of dehydration, such as peeing less than usual; a weakened immune system, for example from chemotherapy; pus-filled spots on your tonsils; or a throat so sore it's difficult to eat or drink.
Ask for an urgent GP appointment or get help from NHS 111: you have difficulty swallowing, you cough or choke when eating or drinking, or it feels like something is stuck in your throat after eating.
Same day (our suggestion): painful swallowing with a stiff, painful neck and no sore throat. It is rarely calcium in a deep neck tendon, which settles by itself, but it can look like an abscess or meningitis, so it needs checking.
Same day (urgent GP appointment or NHS 111): severe neck pain that starts suddenly or gets worse quickly; heaviness or weakness in the arms or legs; pins and needles in an arm along with neck or arm pain; or pain between the shoulder blades.
Same day: clumsiness, numbness, pins and needles or weakness in one or both arms that is getting worse; problems with balance or walking since the neck pain started; or neck pain with a severe headache.
Same day: a headache with jaw pain when eating, a sore, tender scalp, or problems with your vision. In people over 50 especially, this can be giant cell arteritis. If you suddenly can't see from 1 or both eyes, call 999 or go to A&E.
If you think you had signs of a stroke that passed (a mini stroke) and didn't get advice at the time, make an urgent appointment with a GP.

See a doctor or physiotherapist if

Swollen glands in your neck that are getting bigger or haven't gone down within 1 week, feel hard or don't move, or come with night sweats or a very high temperature: see a GP.
Swollen glands with no other signs of illness or infection, or swollen glands just above or below your collarbone: see a GP, the NHS says. From age 40, NICE asks GPs to consider an urgent chest X-ray for swollen glands above the collarbone, or glands in the neck that don't go away.
A lump that is getting bigger, is painful, red or hot, is hard and doesn't move, or has lasted more than 2 weeks, or a swelling on the side of your neck that doesn't go down within 2 weeks: see a GP.
A painless lump or swelling in your neck, armpit or groin, especially with night sweats, a high temperature, shortness of breath, itchy skin, weight loss you can't explain, or pain in the glands when you drink alcohol: see a GP.
A lump in your neck, a hoarse voice that isn't getting better, difficulty swallowing that isn't getting better, or pain in the front of your neck or a feeling of something pressing on it: see a GP.
A mouth ulcer that lasts more than 3 weeks, a red or white patch or a lump in your mouth or on your lip, or a lump in your neck or throat: see a GP or a dentist.
A painful, tender swelling at the front of your neck with a sore throat or a flu-like illness, sometimes with a racing heart or shakiness: see a GP. It can be an inflamed thyroid, which usually settles but needs checking (our suggestion).
A salivary gland stone that hasn't gone away by itself, or one with pain, redness or pus around it and a high temperature: see a GP.
A wry neck that isn't improving after a few days, or with numbness or weakness in your hands or feet, severe pain, or pain spreading down your arm into your hand: see a GP.
Neck pain or stiffness that has not eased after a few weeks, or after 8 weeks of looking after it yourself; painkillers are not helping; or you are worried. In many areas you can refer yourself to NHS physiotherapy.
Neck pain with feeling generally unwell, or that started while you were ill with another condition such as rheumatoid arthritis or cancer; or neck pain with blurred vision, ringing in the ears or dizziness.
Severe pain that is constant or disturbs your sleep, a fever or unexplained weight loss, or a history of cancer, inflammatory arthritis, tuberculosis (TB), a weakened immune system, neck surgery or a violent injury. Serious causes are very rare, but these need checking.
You are over 50 and your shoulders and neck stay stiff for more than 45 minutes each morning (possible polymyalgia rheumatica).

Where does it hurt?

Location narrows the likely causes; it does not diagnose.

One side of the neck, stiff and sore to turn or tilt, tender beside the spine, often after sleeping awkwardly or a long spell at a desk; clicking and grinding are common

The muscles and the small (facet) joints at the side of the neck, the commonest cause.

Read: Stiff neck and wry neck →You woke with the neck stuck, the head tilted to one side and painful to straighten

An acute wry neck, which usually improves within 24 to 48 hours, sometimes a week.

Read: Stiff neck and wry neck →Sore at the end of turning, or you can't look over your shoulder

Usually the small joints and muscles. Our neck pain when turning guide covers driving and screens.

Read: Neck pain turning your head →Neck pain when you wake up, most mornings

Often the pillow, the position or poor sleep.

Read: Neck pain from sleeping →The side of the neck into the top of the shoulder, building through a day at a screen

Often the upper trapezius and levator scapulae muscles.

Read: Tech neck →From the side of the neck down one arm, burning or sharp, with pins and needles, numbness or weakness

A pinched nerve in the neck.

Read: Pinched nerve in the neck →An ache above the collarbone into the arm, tingling into the hand, worse with the arms raised or when carrying

Possibly thoracic outlet syndrome, which is uncommon.

Read: Thoracic outlet syndrome →

Tender, painful lumps on one or both sides of the neck or under the chin, with a cold, a sore throat, earache or tonsillitis

Swollen glands fighting an infection: the NHS says they should go down within 1 to 2 weeks.

A teenager or young adult with a sore throat, swollen glands, a high temperature and extreme tiredness

Possibly glandular fever: see a GP, and no heavy lifting or sport while you're ill.

Swollen glands that are getting bigger or haven't gone down within 1 week, a swelling on the side of the neck that hasn't gone down within 2 weeks, or a lump that is hard, doesn't move, comes with night sweats or sits just above or below the collarbone

See a GP: most lumps are harmless, but these need checking.

A swelling at the lower front of the neck, usually painless, sometimes on one side

The thyroid (a goitre or a lump in the thyroid): see a GP. Finding it hard to breathe, or a wheeze, is a 999 call.

The front of the neck painful and tender, swelling over a day or two, with a sore throat or a flu-like illness, sometimes jittery with a racing heart

Possibly an inflamed thyroid (subacute thyroiditis), which is rare: see a GP.

Pain and swelling in the mouth or under the tongue that flares up, especially at mealtimes

Possibly a salivary gland stone.

Painful swelling of the cheeks and neck, with a high temperature

Possibly mumps: speak to your GP surgery before you go in, because it spreads easily.

A severe sore throat that is quickly getting worse, swelling inside the mouth, difficulty speaking, swallowing, breathing or opening the mouth

Possible quinsy, an abscess from tonsillitis: call 999 or go to A&E.

Painful swallowing with a stiff, painful neck and no sore throat

Rarely, calcium in a deep neck tendon (longus colli tendinitis), which settles by itself; the same picture can come from an abscess or meningitis, so get checked the same day (our suggestion). If you can't swallow, are drooling or are struggling to breathe, call 999.

A stiff neck with a very painful headache, a very high or very low temperature, confusion, a rash that doesn't fade, or you can't look at bright lights

Possible meningitis: call 999.

A sudden, extremely painful headache with neck pain or stiffness, feeling sick or sensitivity to light

A possible bleed on the brain: call 999.

Head or neck pain unlike any before, especially with dizziness, double vision, slurred speech, a drooping face or a weak arm, even if it passes

A possible tear in a neck artery, or a stroke: call 999.

Neck or jaw pain with chest pain, breathlessness, sweating or feeling sick

The heart: call 999.

Around the jaw, ear or temple, worse chewing or yawning

The jaw joint and chewing muscles.

Read: Jaw pain (TMJ) →A headache with neck pain

The neck, or a tension headache.

Read: Headaches from the neck →After a car crash or a fall

Whiplash: check the injury warning signs first.

Read: Whiplash →

A hoarse voice that doesn't go away, or difficulty swallowing that isn't getting better

See a GP.

Understand it

Most side neck pain is the muscles and small jointsStrong evidence

The Chartered Society of Physiotherapy (CSP) says neck pain affects most people in their 30s and 40s and is rarely caused by anything serious, and that the most likely cause is a strain of one of the small joints on the side of the neck, the facet joints. The American Academy of Orthopaedic Surgeons (AAOS) names strains and sprains of the muscles and ligaments as the commonest causes.

The NHS lists sleeping in an awkward position, sitting at a desk for a long time, a pinched nerve and injuries such as whiplash (a page past its review date), and NHS inform adds muscle strain or tension, repeating the same strained movements, anxiety and depression, and age-related changes in the neck.

Sources 1, 2, 3, 4

The facet joints in pain clinicsEmerging evidence

In a US pain clinic, the facet joints were the source of the pain in 55% of 500 people with long-lasting neck pain, and in another pain clinic, tenderness when the examiner pressed a single level picked up 94% of facet joint pain. These were people referred for injections, so the figures show what the joints can do rather than how often they cause everyday neck pain.

Sources 5, 6

Lifestyle matters more than postureEmerging evidence

The CSP says poor sleep, muscle tension, low activity and stressful periods can all make the neck more sensitive, and that posture plays a much smaller role than people think; long spells in one position seem to matter more. High blood pressure, which people often blame, doesn't usually cause any symptoms, the NHS says.

Sources 1, 7

Swollen glandsStrong evidence

Swollen glands feel like tender, painful lumps on each side of the neck or under the chin. The NHS says they are usually a sign of the body fighting an infection, such as a cold, tonsillitis or an ear or throat infection, and go down within 1 to 2 weeks; glandular fever, most common at 15 to 24, causes swollen glands with a high temperature, a sore throat and extreme tiredness, and gets better within 2 to 4 weeks.

A US review says about 1 in 100 unexplained swollen glands seen in general practice turns out to be cancer, more often from age 40 (4%) than younger (0.4%).

Sources 8, 9, 10, 11, 12

A lump isn't always a glandStrong evidence

The NHS lists swollen glands, a goitre (a swollen thyroid) and non-Hodgkin lymphoma among the causes of a swelling in the neck. A thyroid lump sits at the front, low in the neck; most thyroid lumps are harmless and about 10% are cancer, which an ultrasound scan and a needle sample assess, a review says, and the British Thyroid Foundation advises seeing your doctor with a minimum of delay about any lump or swelling. The commonest symptom of lymphoma is a painless lump in the neck, armpit or groin.

A salivary gland stone causes pain and swelling in the mouth that flares up, especially at mealtimes, and mumps causes painful swelling of the cheeks and neck. A US guideline says a lump in the neck that persists in an adult should be checked for cancer until shown otherwise.

Sources 13, 14, 15, 16, 17, 18, 19, 20, 21, 22

Rare causes: a painful thyroid and painful swallowingEmerging evidence

A painful, tender, swollen thyroid that comes on over 24 to 48 hours, often with a sore throat or a flu-like illness, is usually viral (subacute) thyroiditis, the British Thyroid Foundation says; it can make you jittery with a racing heart for a while, and most people recover completely in 2 to 5 months. It is rare: about 5 people per 100,000 a year in one Minnesota population.

Rarer still, calcium in a deep neck muscle tendon (longus colli calcific tendinitis) causes neck pain, stiffness and painful swallowing. It settles by itself but can look like an abscess or meningitis, so it needs checking; it is described in a short series of 5 people.

Sources 23, 24, 25, 26

The emergencies: meningitis, a bleed and a torn arteryStrong evidence

The NHS says call 999 for possible meningitis: a stiff neck and not being able to look at bright lights, a very painful headache, a very high or very low temperature, confusion, a rash that doesn't fade, or a first seizure. A bleed on the brain (subarachnoid haemorrhage) causes an extremely painful headache that starts suddenly, with neck pain or stiffness. Stroke signs that pass within minutes still need a 999 call.

A tear in a neck artery (a dissection) is rare, about 2.6 people per 100,000 a year in a Minnesota population, but head or neck pain was its commonest first symptom, in about 80%. In a study of 279 people, the pain was often a pulling pain, new in character for 75% of those who already had headaches, and a review notes it can mimic an ordinary headache. It can lead to a stroke, which is why head or neck pain unlike any before, especially with dizziness, vision or speech problems or a weak arm, is a 999 call. Most people recover well: 92% had a good outcome in the population study.

Sources 27, 28, 29, 30, 31, 32, 33

When a scan or test helpsStrong evidence

For ordinary side neck pain, no scan is needed: the CSP says there is not a strong link between X-ray or magnetic resonance imaging (MRI) findings of wear and tear and a person's pain, and X-rays are generally not needed for a wry neck. After a neck injury, a rule from the National Institute for Health and Care Excellence (NICE) decides: someone at low risk who is pain-free and can turn their head 45 degrees each way needs no imaging, while being 65 or over, a dangerous fall or crash, or tingling in the arms or legs means imaging.

A lump is examined, and if needed checked with an ultrasound scan or a small sample (a biopsy); thyroid lumps are checked with an ultrasound and a fine-needle sample. A review says a single swollen gland that looks unlikely to be cancer can be watched for 4 weeks. From age 40, NICE asks GPs to consider an urgent chest X-ray for swollen glands above the collarbone, or glands in the neck that don't go away.

Sources 1, 34, 35, 13, 16, 12, 36

How it usually goesEmerging evidence

The NHS says most neck pain only lasts a few weeks; NHS inform says the biggest change comes in the first couple of weeks and most problems improve within 8 weeks; and the CSP says most first episodes get a lot better within three months, though about half of people have it again at some point. An acute wry neck usually improves within 24 to 48 hours, sometimes up to a week.

Swollen glands from an infection go down within 1 to 2 weeks, a sore throat usually gets better within a week, tonsillitis within 3 to 4 days, and glandular fever within 2 to 4 weeks. Subacute thyroiditis settles over 2 to 5 months. No one can promise a date.

Sources 3, 4, 37, 1, 34, 8, 10, 9, 11, 23

What helps, and how strong the evidence is

Keep it moving, little and oftenStrong evidence

The NHS suggests paracetamol or ibuprofen (or ibuprofen gel), a low, firm pillow, heat or cold and neck flexibility exercises, and says don't wear a neck collar and don't drive or cycle if you can't turn your neck. NHS inform asks you to move your neck for short periods every hour and keep up your normal activities, even at a slower pace, and its exercises build from 2 or 3 turns, tilts and nods every hour towards about 10.

For a wry neck, Patient.info says keep it moving gently every few hours, because you won't damage your neck by moving it, and don't use a soft collar.

Sources 3, 4, 38, 34

Strength training helps neck pain that lastsStrong evidence

A review of 27 trials found no trials of exercise for recent neck pain, but moderate-quality evidence that strength training of the neck, shoulders and upper back reduces long-lasting neck pain by a moderate to large amount. In a year-long trial in 180 women office workers, neck strength training with an elastic band and endurance training with head lifts both reduced pain and disability, while stretching and aerobic exercise alone were much less effective.

In 48 women with long-lasting pain in the trapezius muscle, 10 weeks of specific strength training cut pain by about 79%, and even 2 minutes a day of band training, 5 days a week, reduced neck and shoulder pain by 1.4 points out of 10 in 198 office workers. These trials were in office workers with neck pain in general; none looked at pain on the side of the neck alone.

Sources 39, 40, 41, 42

Stretching: a small helpEmerging evidence

Neck and shoulder stretches twice a day, 5 days a week, reduced pain by 1.4 points out of 10 after 4 weeks in 96 office workers with long-lasting neck pain. The Cochrane review rated stretching alone as low-quality evidence of little change, so the plan uses gentle stretches for comfort and strength work for the longer term.

Sources 43, 39

Hands-on treatment and injectionsEmerging evidence

The CSP says manipulation and mobilisation may help with pain relief while you recover, but the longer neck pain has lasted, the less hands-on treatment is needed, and exercise is the most helpful treatment for ongoing neck pain. Facet joint injections are a pain clinic treatment for long-lasting pain after other treatments have failed.

Sources 37, 5

Glands and a sore throat: rest and time, not exerciseStrong evidence

For swollen glands, the NHS advises rest, plenty of fluids and paracetamol or ibuprofen. For a sore throat it suggests gargling with warm, salty water, cool or soft foods and a pharmacist's advice, and says antibiotics usually don't help. With glandular fever, don't do strenuous activities like heavy lifting or sport while you're ill.

Sources 8, 10, 11

How much pain is OK while you exercise?

The 5 out of 10 rule, the arm-symptom exception, and no exercise rule for glands or a sore throatEmerging evidence

For the exercises, this guide uses our neck pain guide's rule, from NHS inform's neck exercise advice: rate your pain from 0 to 10. During exercise, 0 to 3 is minimal and 4 to 5 is acceptable; 6 or more is too much. If it goes higher, do fewer repetitions, move more slowly or rest longer between movements, and your neck should be no worse the next morning.

Arm symptoms are the exception: if an exercise sends pain, tingling or numbness further down your arm, or the extra symptoms last more than an hour afterwards, make the movement smaller or leave it out. Stop and get checked for dizziness, double vision, slurred speech or trouble swallowing.

These limits are editorial: borrowed from the site's pain-monitoring guides and untested for side neck pain as such. Patient.info says you won't damage your neck by moving it, and in trials of long-lasting muscle and joint pain, exercise that allowed some pain did no worse than pain-free exercise.

The rule is for the muscles and joints. With swollen glands, a sore throat, a fever or a painful thyroid, rest while you're ill and come back to training once you're well; the NHS says no heavy lifting or sport with glandular fever. Our exercise when ill guide covers the return.

Sources 38, 34, 11, 44

The exercise plan: 3 stages

Start at the first stage. Each move opens a full guide with a 3D demo.

Stage 1

Settle: keep it moving, little and often

About the first 1 to 2 weeks, for muscle and joint pain only. Move your neck for short periods every hour and keep up your normal activities, as NHS inform advises; turn your body rather than forcing your neck, and don't drive until you can look round, as the NHS says. With glands, a sore throat or a fever, this plan waits until you are well.

Neck CARs (controlled articular rotations) demonstrated on the 3D figure

3D demoNeck CARs (controlled articular rotations)Beginner · No equipment

Separate turns, tilts and nods first: as far as is comfortable, hold 2 s, return; 2 to 3 each way at a time, every hour or so, adding 1 or 2 every few days towards about 10 · NHS inform's dose and pacing; full circles wait until stage 3, as the move page says

Harder: Rabbit pose (Sasangasana)

Lying chin tuck demonstrated on the 3D figure

3D demoLying chin tuckBeginner · No equipment

5 to 10 gentle holds of up to 10 s, once or twice a day · As in our neck pain and stiff neck guides (editorial); it can be done in bed

Harder: Chin tuck

Shoulder rolls demonstrated on the 3D figure

3D demoShoulder rollsBeginner · No equipment

10 to 15 slow circles each way, once or twice through · The move page's dose, an editorial starting point

Harder: Shoulder CARs (controlled articular rotations)

Thoracic rotation demonstrated on the 3D figure

3D demoThoracic rotationBeginner · No equipment

6 rotations each side, moving with the breath · The move page's dose; turning through the upper back takes some of the turn off the neck

Easier: Side-lying open book · Harder: World's greatest stretch

Upper trap release demonstrated on the 3D figure

3D demoUpper trap releaseBeginner · No equipment

2 holds of 20 to 30 s each side, only if it eases · As in our stiff neck guide (the move page uses 2 holds of 30 s). The head's weight only, no pulling, and skip it if it brings on tingling in the arm

Easier: Side neck stretch

Move on when: Turning and tilting each way reach most of your usual range within the pain rule, about 10 of each are comfortable, and your neck is no worse the next morning.

Follow along: a timer, a cue and the next move, one step at a time.

Stage 2

Build: holds, then shoulder and upper back strength

About weeks 2 to 6: still holds for the neck, head-lift endurance, and shoulder and upper back strength, which has the best evidence for neck pain that lasts. Neck work daily, shoulder work 3 days a week (our suggestion).

Isometric neck holds (four-way) demonstrated on the 3D figure

3D demoIsometric neck holds (four-way)Beginner · No equipment

3 to 5 holds of 5 to 10 s each direction, light effort, building to 5 holds of 10 s at about half effort · As in our neck pain guide (editorial); the side holds matter most here (our suggestion)

Easier: Chin tuck · Harder: Chin tuck with head lift

Chin tuck with head lift demonstrated on the 3D figure

3D demoChin tuck with head liftIntermediate · No equipment

3 to 5 holds of 5 s, building to 10 holds of 10 s · As in our neck pain guide; head lifts were the endurance exercise in the year-long trial

Easier: Chin tuck

Band lateral raise demonstrated on the 3D figure

3D demoBand lateral raiseBeginner · A band

2 minutes a day, 5 days a week, progressing the band · The dose from the trial in 198 office workers with neck and shoulder pain

Harder: Dumbbell lateral raise

3D demoBand rowBeginner · A band + An anchor point

3 sets of 10 to 15, stopping 2 to 3 reps short of failure · The move page's dose, an editorial starting point

Harder: Supported single-arm dumbbell row

Prone Y-T-W raises demonstrated on the 3D figure

3D demoProne Y-T-W raisesBeginner · No equipment

5 to 8 of each shape, 2 rounds · As in our neck pain guide (editorial); keep the neck long, as the move page says

Easier: Wall angel · Harder: Bent-over reverse fly

Move on when: Every set stays at 5 out of 10 or less and has settled by the next morning, and turning is full or nearly full through the day.

Follow along: a timer, a cue and the next move, one step at a time.

Stage 3

Strengthen, and back to everything

From about week 6, 2 to 3 days a week, then twice a week for the long term: heavier shoulder and upper back strength, in the style of the trapezius trial's programme as our stiff neck guide describes it, and full neck circles. Driving, screens and training come back by the written steps below.

Dumbbell shrug demonstrated on the 3D figure

3D demoDumbbell shrugBeginner · A dumbbell

3 sets of 8 to 12, pausing a second at the top · Our neck pain guide's sets and reps, with the move page's pause

Harder: Snatch shrug

Supported single-arm dumbbell row demonstrated on the 3D figure

3D demoSupported single-arm dumbbell rowIntermediate · A dumbbell + A bench or box

3 sets of 8 to 12 each side · As in our neck pain and stiff neck guides (editorial)

Easier: Incline ring row · Harder: Bent-over barbell row

Bent-over reverse fly demonstrated on the 3D figure

3D demoBent-over reverse flyIntermediate · A dumbbell

3 sets of 10 to 12 · As in our neck pain and stiff neck guides (editorial)

Easier: Prone Y-T-W raises · Harder: Barbell rear-delt row

3D demoIsometric neck holds (four-way)Beginner · No equipment

3 holds of 10 s each direction at moderate effort · As in our neck pain guide's later stage

Easier: Chin tuck · Harder: Chin tuck with head lift

3D demoNeck CARs (controlled articular rotations)Beginner · No equipment

3 slow circles each way, once or twice a day · The move page's dose, an editorial starting point

Harder: Rabbit pose (Sasangasana)

Move on when: Our suggestion: you can turn and tilt fully each way without sharp pain, a day at a desk or a long drive leaves your neck no worse the next morning, and your usual training and sport are back. If it flares, drop back a stage for a few days rather than stopping.

Follow along: a timer, a cue and the next move, one step at a time.

What to change for now

What to change for now (written steps)

Our 3D figure can't show these changes. They come from the NHS and NHS inform unless marked as our suggestion.

1. Keep your neck moving for short periods every hour, and don't stay in one position for too long (NHS inform).
2. Pillow and bed: a low, firm pillow; keep your head level with the rest of your body when you sleep, use a firm mattress, and don't sleep on your front or twist your neck in bed (the NHS).
3. Desk and phone: get up and move every hour or so (NHS inform), and bring the screen or phone up to eye level rather than looking down for long spells (our suggestion; the CSP says long spells in one position matter more than posture itself).
4. Driving and cycling: not while you can't turn your neck (the NHS).
5. Heat or cold: frozen peas wrapped in a tea towel for 5 minutes, 3 times a day, or a hot water bottle wrapped in a tea towel for 20 minutes, 2 to 3 times a day (the NHS).
6. Bags: a two-strap or cross-body bag rather than a heavy bag on one shoulder (the AAOS's advice for children's backpacks; for adults, our suggestion).
7. With swollen glands or a sore throat: rest, drink plenty of fluids, take paracetamol or ibuprofen, and gargle with warm, salty water (the NHS).

Sources 4, 3, 1, 45, 8, 10

Turning, screens and training come back (written steps)

These steps are our suggestion unless a source is named.

1. Check you can look over each shoulder comfortably while parked before you drive again (our neck turning guide's check).
2. Build screen time back in blocks, with a movement break every hour (NHS inform).
3. Keep shoulder and upper back training going twice a week once it has settled; the trials that helped ran from 10 weeks to a year.

Sources 4, 40, 41

Positions to swap, and why

Habit or position	Why it matters	Instead
Wearing a soft collar	The NHS says don't wear a neck collar, because it's better to keep your neck moving, and Patient.info says the same for a wry neck.	Small turns, tilts and nods, little and often.Try: Neck CARs (controlled articular rotations)
Rolling or massaging the front or sides of the neck	The move page says roll only the muscles at the back of the neck, never the front or sides of the throat.	The upper trap release, using your head's weight.Try: Upper trap release
Hauling your head down in a side neck stretch	Our neck pain guide's stretch table says its steps pull on the head, so choose the upper trap release instead, especially with a sore neck or arm tingling.	The upper trap release, letting your head's weight do the work.Try: Upper trap release
Headstands, shoulderstands and the plough with a sore neck	Their move pages say leave them out with any neck problem.	A lying chin tuck.Try: Lying chin tuck
Forcing your neck to crack	Our spine guide says forcing your own neck to crack has caused rare but serious harm.	Gentle turns within comfort.Try: Neck CARs (controlled articular rotations)
Training hard with a fever, glandular fever or a bad sore throat	The NHS says rest with swollen glands, and no heavy lifting or sport with glandular fever.	Rest, then our exercise when ill guide.

Routines to follow

Neck and shoulder stretches

Eight gentle neck and shoulder stretches for desk stiffness, done standing or seated in ten minutes.

10 minBeginner8 movesA wall

Neck and shoulder strength routine

Deep neck holds and shoulder-blade strength in under 20 minutes: one of the best-supported kinds of exercise for a stiff, sore neck.

18 minBeginner11 movesA band, An anchor point

Neck and shoulder knots routine: press, stretch, strengthen

Knotted neck and shoulders: a minute of self-pressure, two gentle stretches, then the shoulder-blade strength work that eased neck pain in trials.

15 minBeginner8 movesA foam roller, A band

5-minute desk stretches

A quick stretch break you can do beside your desk: neck, back, chest, wrists, hips and quads.

5 minBeginner7 movesA wall

3-minute desk movement break

A 3-minute standing break to repeat every 30 to 60 minutes at your desk: sit-to-stands, calf raises, marching, an upper-back turn and chin tucks.

3 minBeginner5 movesA bench or box, A wall

Yoga for neck pain: a 20-minute gentle sequence

Twenty minutes of slow breathing, small neck movements, poses that keep your head supported or level, and upper-back strength, with nothing that loads the neck.

20 minBeginner14 movesA step

More moves for this area

Questions people ask

What causes pain on the side of the neck?

Usually the muscles and the small (facet) joints at the side of the neck, often after sleeping awkwardly or a long spell in one position. Swollen glands with a cold or sore throat are the next most common cause; the thyroid, the salivary glands and, rarely, a torn neck artery are others.

Is it a swollen gland or a muscle?

Swollen glands are tender lumps you can feel, usually with a cold, a sore throat or an ear infection, and they go down within 1 to 2 weeks. Muscle and joint pain is stiffness and pain when you turn or tilt your head, with no lump.

When should I worry about a lump on the side of my neck?

See a GP if swollen glands are getting bigger or haven't gone down within 1 week, a swelling on the side of your neck hasn't gone down within 2 weeks, or a lump feels hard, doesn't move, comes with night sweats or no other illness, or sits just above or below the collarbone. Most lumps are harmless, but these need checking.

Why does the side of my neck hurt when I swallow?

Usually a sore throat or tonsillitis with swollen glands. A painful swelling at the front with a flu-like illness can be an inflamed thyroid, which is rare. Call 999 if you can't swallow, are drooling or are struggling to breathe.

Why does the side of my neck hurt when I turn my head?

Usually the small joints and muscles at the side of the neck, especially after sleeping awkwardly or a long spell at a desk. Keep it moving within comfort; our neck pain when turning guide covers driving and screens.

What is the pain under my jaw or behind my ear?

Often swollen glands, which sit on each side of the neck and under the chin. A salivary gland stone causes pain and swelling in the mouth that flares at meals, mumps causes painful swelling of the cheeks and neck, and jaw joint pain is worse when you chew.

Can stress cause pain on the side of the neck?

Yes. NHS inform lists anxiety and depression among the causes of neck problems, and the Chartered Society of Physiotherapy names stressful periods, poor sleep and muscle tension.

Can high blood pressure cause neck pain on one side?

The NHS says high blood pressure doesn't usually cause any symptoms. New head or neck pain with dizziness, vision or speech problems or a weak arm needs a 999 call for other reasons.

How long does a sore side of the neck last?

An acute wry neck usually improves within 24 to 48 hours, sometimes a week, and most neck pain lasts a few weeks and is better within 8 weeks. About half of people have it again at some point. No one can promise a date.

Should I stretch the side of my neck?

Gentle stretches using your head's weight are fine if they ease it, and a daily programme reduced pain a little in office workers. Strength training of the neck and shoulders helps more for pain that lasts, and you should stop any stretch that sends tingling down your arm.

Could pain on the side of my neck be a torn artery?

It's rare, about 3 in 100,000 people a year, but it usually starts with head or neck pain, often new in character. Call 999 for head or neck pain with dizziness, double vision, slurred speech, a drooping face or a weak arm, even if it passes.

Related exercise guides

Spine guide

Other pain guides

Sources

Exercise education, not a diagnosis or treatment plan. It is written from the guidelines and studies listed above; review by a clinician is pending. If your pain follows an injury, is severe, is getting worse, or comes with any warning sign listed on this page, get it assessed. Health disclaimer.