Cervical Pain Relief Lying Down

Cervical Pain Relief Lying Down

This exercise leverages the benefits of lying down to relieve cervical pain by eliminating the head weight that neck muscles must support in an upright position. Lying on your back, the cervical spine is naturally decompressed, allowing deeper muscle relaxation. The 2-step sequence — chin extension and lateral tilting — provides comprehensive relief for the cervical region.

Anatomy Involved

In lying position, cervical muscles work under optimal unloading conditions:

• Sternocleidomastoid (SCM): released from its anti-gravity function, it can be gently stretched through rotation and tilting movements.
• Scalenes: these lateral neck muscles, often compressed in sitting position, benefit from supine lateral tilting to regain their natural length.
• Suboccipital muscles: this group of four small muscles at the skull base (rectus capitis posterior major and minor, obliquus capitis superior and inferior) is directly targeted by the chin extension movement. Their release is associated with decreased tension headaches.

Starting Position

Lie on your back on an exercise mat or firm bed. Use a small flat pillow or folded towel under your head to maintain the cervical spine in neutral position. Arms rest along the body, palms up. Knees may be bent with feet flat to relieve the lumbar region.

Exercise Steps

Step 1: Chin Tuck

Gently tuck your chin toward the chest as if pressing the back of your head into the pillow. You should feel a lengthening at the back of the neck and a slight contraction of the deep muscles at the front of the neck. Hold this position for 10 seconds while breathing calmly. Release gently. Repeat 8-10 times. This movement strengthens deep cervical flexors while stretching suboccipital muscles.

Step 2: Supine Lateral Tilt

From neutral position, let your head roll gently to the right, ear toward shoulder, without lifting the shoulder off the floor. The head weight naturally creates a gentle stretch on the left side of the neck. Hold for 90 seconds while breathing deeply, letting gravity do the work. Slowly return to center, then repeat on the other side for 90 seconds.

Duration and Repetitions

• Step 1: 8-10 repetitions, 10s each
• Step 2: 90 seconds per side
• Total duration: 6-8 minutes
• Frequency: 1-2 times per day, ideal in the morning upon waking and evening before bed

Target Audience

This exercise is particularly suited for people with acute or chronic neck pain, those who have difficulty performing seated exercises, older adults, and those seeking a gentle end-of-day routine to release accumulated tension.

Safety Tips

• The pillow should be neither too thick nor too thin: the cervical spine must remain in neutral position.
• All movements should be performed slowly and smoothly.
• During lateral tilting, do not force the range: let gravity act naturally.
• If you experience numbness, tingling in the arms, or dizziness, stop and consult a professional.
• Avoid this exercise immediately after a heavy meal due to the lying position.