Neck pain is one of the most common reasons people seek out physical therapy for neck pain, and it often stems from long hours at a computer, poor posture, or repetitive work. At Mend Physical Therapy, we understand how frustrating chronic neck stiffness and tension can be. The good news? Strong evidence shows that neck strengthening exercises are one of the most effective, research-backed ways to reduce chronic neck pain and improve daily function. A major review of 27 clinical trials found that combining neck and shoulder strengthening exercises significantly decreases pain and disability, while a 2020 meta-analysis confirmed that strength training outperforms stretching or ergonomic adjustments alone for office workers.
The benefits of neck strength training extend far beyond pain relief. Several randomized controlled trials have shown that regular, guided exercise can improve posture, endurance, and overall quality of life. In one year-long study, female office workers who performed targeted neck strengthening exercises experienced lasting improvements in comfort and function. Similar research involving industrial workers found that high-intensity, progressive strength training for the neck and shoulders led to substantial reductions in pain—proving that stronger muscles mean a more resilient neck.
Even better, you don’t need to spend hours at the gym to see results. Research shows that just one hour of focused neck strength training per week—split into short, consistent sessions—can significantly reduce pain. The key is proper form, progression, and individualized guidance from a licensed physical therapist. At Mend Physical Therapy, our clinicians specialize in designing customized neck and shoulder programs that help you move comfortably, regain strength, and prevent future pain. If you’re searching for effective neck pain treatment near you, contact Mend Physical Therapy today to schedule your assessment and start building a stronger, pain-free neck for life.
Click here to schedule your next appointment with the experts at MEND
- Gross AR, Paquin JP, Dupont G, et al. Exercises for mechanical neck disorders. Cochrane Database Syst Rev. 2015;2015(1):CD004250. doi:10.1002/14651858.CD004250.pub5
- Cramer H, Lauche R, Haller H, Dobos G. Systematic review and meta-analysis suggest strength training and workplace modifications may reduce neck pain in office workers. J Occup Health. 2020;62(1):e12179. doi:10.1002/1348-9585.12179
- Ylinen J, Takala EP, Nykänen M, et al. Effect of neck strength training on health-related quality of life in females with chronic neck pain: a randomized controlled 1-year follow-up study. Health Qual Life Outcomes. 2008;6:48. doi:10.1186/1477-7525-6-48
- Andersen LL, Saervoll CA, Mortensen OS, Poulsen OM, Hannerz H, Zebis MK. Implementation of neck/shoulder exercises for pain relief among industrial workers: a randomized controlled trial. BMC Musculoskelet Disord. 2011;12:205. doi:10.1186/1471-2474-12-205
- Andersen LL, Christensen KB, Holtermann A, et al. Influence of frequency and duration of strength training for effective management of neck and shoulder pain: a randomized controlled trial. Br J Sports Med. 2012;46(14):1004–1010. doi:10.1136/bjsports-2011-090313