Can you remember the last time you gave your neck some TLC? If you’re like most people, the muscles that hold up your head don’t often get the care they deserve — despite 1 in 3 people reporting dealing with some sort of neck pain in the past year.
Thankfully, massage is one way you can give your neck muscles a much-needed break — and the benefits can go far beyond simple tension relief.
Below, we’ll dive into the many health benefits of neck massage, plus three easy ways to add it into your self-care routine.
The Work Your Neck Does Every Day
Your neck muscles are some of the hardest-working in your body, and they rarely get to rest. Unless your head’s lying on a pillow, these small muscles are constantly supporting the weight of your skull, whether you’re out and about, cooking a meal, or simply looking at a screen.
And if you struggle with forward head posture (like many of us do), this strain can be even greater. Even slightly leaning forward can multiply the pressure on these little muscles — and instead of holding up a 5-10 pound head, the extra gravity can mean they’re fighting against dozens of pounds of extra pressure.
This constant strain (plus the countless micro-movements your neck makes every time you turn, tilt, or glance) can easily overwhelm the muscles. And for many of us, it shows up as neck tension, soreness, and small, painful knots known as trigger points.
Common Causes of Neck Pain
Beyond the general strain of everyday life, more specific sources of neck pain might include:
- Post-workout soreness from exercises that load the neck and upper traps (like overhead presses or shrugs)
- Jobs that require prolonged screen use or forward posture — like computer work, hairstyling, construction, or auto repair
- Osteoarthritis and/or joint wear-and-tear due to age
- Health conditions such as spinal stenosis, a herniated disk, a pinched nerve, or other serious conditions
The Stress-Neck Pain Connection
While posture and overuse are common culprits behind neck pain, research has shown that emotional factors — like stress and depression — might also play a role.
For example, one 2023 study found that depression and anxiety can both impact neck pain intensity. And in another 2018 trial, higher perceived workplace stress was found to be linked to higher levels of neck pain and disability.
5 Powerful Benefits of Neck Massage
If you have neck tension that often shows up alongside the stress and strain of everyday life, here are five ways that massage could help:
Soothes Tech Neck (and Other Overuse Pain)
Tech neck is a term that refers to the strain (and sometimes, anatomical changes) that can come with too much screen time. It often shows up as pain in the back-of-neck muscles — specifically the upper trapezius — as well as the rhomboids and other back stabilizers.
Luckily, massage’s gentle pressure can help melt away soreness and strain from weeks (or months) of forward posture. It works by warming up the tissue and increasing blood flow, both of which can support elasticity and break up tension that’s set in over time. Plus, it stimulates the nerve receptors and triggers feel-good endorphins to bring an even deeper sense of pain relief.
Supports Mobility
While massage is great for your muscles, it can also have a positive impact on joint health. It does this by:
- Creating heat through friction, which helps to promote blood flow and joint lubrication
- Easing any surrounding muscle tension that could be straining your neck
- Relaxing the body, which can offset stress that might be triggering tight muscle “guarding” around your joints
Through these benefits, it may also help to reduce stiffness and boost overall flexibility. In one small 2014 trial, researchers looked at how once-weekly professional massage, plus daily self-massage, could help participants with neck arthritis pain and mobility. They reported less pain after each session — and showed better range of motion during neck flexion and side-to-side motions.
Promotes Better Posture
There’s no cure-all when it comes to improving posture, but if you’ve been working on correcting yours, massage can be a surprisingly helpful tool.
How? In short, it can target built-up muscle tension that might be “pulling” your body out of alignment and straining your neck — especially in the traps and chest muscles, both of which tend to tighten up with too much rounding forward.
On top of that, it can help you reconnect with one of the biggest factors in posture: bodily awareness. As your muscles relax during a session, you can get a clearer idea of what healthy alignment actually feels like. And over time, this awareness can make it easier — and more natural — to stay in neck-healthy posture.
May Ease Tension Headaches
If you struggle with neck tightness, you might notice that tension headaches often show up as a side effect. These types of headaches are frequently rooted in stress and muscle tension — especially in the back-of-neck muscles, like the trapezius and deeper cervical muscles.
The good news? Massage can help break up tension in these muscles, at the same time activating the body’s parasympathetic nervous system — also known as the “rest and digest” system. This response helps regulate stress and promotes a sense of well-being, both of which may play a supportive role in headache relief.
Reduces Stress and Supports Mental Well-Being
Another powerful benefit of neck massage is that it can boost mental well-being — and not only can it affect your mood, but it could also impact physical health, too. More specifically, a good neck massage may:
- Soothe feelings of stress and anxiety
- Promote more restful sleep (a key pillar for mental health)
- Improve sense of contentment and overall well-being
- Relieve physical symptoms tied to mental distress, including muscle aches and pains
Is Neck Massage Safe? What To Know Before You Start
While neck massage is generally safe, it’s not the right fit for everyone, especially those with pre-existing vascular issues or certain abnormalities.
With that said, you’ll want to avoid massaging the front of the neck, applying intense pressure or vigorous motions, or using deep pressure on the sides of your neck. This is to protect the esophagus, trachea, thyroid gland, and other structures sensitive to pressure. It’s also important to avoid the carotid artery and its branches, as massage can activate a reflex that may cause dizziness and a drop in blood pressure.
The bottom line? Always check with your doctor before trying neck massage if you have any pre-existing conditions, a history of blood clots, or a history of stroke. They can help direct you in getting started safely — or finding alternative options if it turns out not to be right for you.
How To Try Neck Massage at Home: 3 Ways
Ready to bring the benefits of neck massage into your self-care routine? Here are three easy and practical ways to get started, whether you’re in need of quick relief or regular, effortless home massage:
5-Minute Self Neck Massage
This five-minute, beginner-friendly routine is the perfect option for soothing neck strain midday at work or while unwinding after a long day. Here are the steps:
- Take a deep breath, and mindfully release the tension from your neck, back, and shoulder muscles.
- Slowly tilt your head to each side to stretch your neck, holding for a few seconds. Repeat 8-10 times.
- Next, tilt your head to the left, and reach your left hand up to the back right side of the neck muscles.
- Use your fingers to massage in circular motions. Start with light pressure, and make your way down toward the shoulder.
- After 60 seconds, repeat with the other side.
- Next, sit up straight, and wrap both hands around the back of your neck, so that your fingers meet near the center.
- Gently press in with your palms and fingers to knead the tissue. As you do so, glide your fingers outward from the center of the neck.
- Repeat down the length of the neck.
Roll Out Trigger Points
If you’ve noticed stubborn trigger points or knots forming near the back of your neck, a technique called self-myofascial release — often done in the form of slow, rolling massage — can help. To try it, all you’ll need is a pair of tennis balls or smaller massage balls, which can work perfectly for rolling out the upper trapezius muscles. Then:
- Place the tennis balls side-by-side in a small mesh bag or long sock.
- Stand next to a wall and place the balls horizontally on either side of your neck, being sure to avoid the spine itself.
- Slowly and gently roll up and down the muscle tissue for 30 seconds, pausing to hold the pressure over any tight spots or trigger points.
Try a Neck-Focused Home Massager
With so many home massage tools on the market, it can be hard to find one that’s effective yet gentle enough to use on the neck. Thankfully, there are some options out there built with the neck in mind — offering targeted relief without putting too much strain on the muscles.
One option is the MedMassager Neck Massager, a home massage tool specifically designed to fit the contour of the neck muscles. It uses a blend of soothing heat and two-way rotating nodes to deeply relax tense muscle tissue — and a bonus is that it’s HSA/FSA-eligible.
To try a massager like this one:
- Start by aligning it with the back of your neck muscles.
- Turn the pressure to a low setting, giving your muscles a minute or two to warm up to the massage.
- Slowly dial up the pressure as needed for deeper tension relief.
- Lean back and relax into the massage for 5-15 minutes per session.
Extra Massage Tips for Relief
Massage doesn’t have to be complicated to soothe everyday muscle soreness — but if you’re looking to get even more relief from your sessions, here are a few tips to keep in mind:
- Be mindful of how your muscles feel. Breathe deeply, and intentionally aim to let go of tension as you massage.
- Add some heat. Applying a warm towel before your session — or simply using a heated massage tool like the one mentioned above — can help to support blood flow and deepen your relief.
- Stretch your neck for a few minutes after your massage to boost mobility and tackle any lingering tightness.
- Know that the pressure doesn’t always need to be deep. When you’re working on tight knots or large muscle groups, firm pressure can sometimes be helpful. But when it comes to all-over neck tension, it’s better to start with gentle pressure and gradually increase if needed.
Frequently Asked Questions About Neck Massage
Adding neck massage into your routine has plenty of benefits, but it can also bring up some questions as you get started. Here are answers to some of the most common ones — including which muscles to focus on, how often to use neck massage, and whether or not tools like massage guns are safe:
Which Muscles Should a Neck Massage Target?
Because the neck is delicate, you’ll mainly want to focus on the back-of-neck muscles, like the trapezius and deeper muscles layered underneath. You can also apply some gentle pressure toward the sides to target muscles like the posterior (back) and middle scalenes, but it’s important to use caution and avoid working too closely to the throat or carotid arteries.
Is Neck Massage Good for Lymphatic Drainage?
Yes! Certain types of neck massage can be great for lymphatic drainage. They typically involve lighter pressure and are often offered by massage professionals to curb puffiness, promote circulation and detoxification, and even ease sinus pressure.
With that in mind, lymphatic techniques differ from regular neck massage in that they:
- Use feathery-light pressure (since the lymph nodes are near the surface of the skin)
- Involve rhythmic, calming strokes
- Focus on the body’s natural flow of lymphatic fluid (down the neck, toward the collarbones)
Can You Use a Massage Gun on Your Neck?
Generally speaking, no. Massage guns work by applying quick, forceful bursts of pressure. And because there are so many delicate structures in the neck — veins, arteries, organs, tendons, etc. — this level of force can be dangerous. Instead, it’s best to skip massage guns and opt for gentler tools, or simply use your hands instead.
How Often Should You Use Neck Massage?
If you’re looking to curb chronic tension, neck massage can be safe to use up to every day. Just be sure to start with gradual pressure, increase as needed, and stick to around 5-15 minutes per day overall to maximize your relief.
Your muscles can become overworked by massage, so be sure to listen to your body and cut back if anything feels out of the ordinary. In addition, stop massage if you notice symptoms like:
- Headaches
- Increased neck fatigue or muscle soreness
- Tingling, numbness, or anything that feels like nerves may be involved
Other Tips for Long-Term Neck Care
If you’re looking to go beyond massage in taking care of your neck muscles long-term, here are some easy steps you can take:
- Find healthy ways to reduce stress. Neck tension is one of the most common physical signs of stress — but by looking out for your mental health, you can tackle (at least some of) this tension at the source.
- Stretch often. Do a few light stretches or neck rolls every hour at work, and don’t forget to include your neck in your workout warmups.
- Set yourself up for good posture. Adjust your workstation or sleep setup if needed, and add a few postural exercises (like chin-tucks or Y-stretches) into your daily routine.
- Strengthen the supporting muscles. Key areas to focus on include the front-of-neck muscles, rhomboids and other shoulder stabilizers, and neck extensors (back-of-neck muscles).
The Bottom Line
When done gently and intentionally, neck massage can bring a cascade of health benefits to your body and mind. Its soothing pressure can support range of motion, all while reducing muscle soreness and even boosting mental well-being.
It’s easy to get started with simple hands-on techniques — like circular or gliding motions using your fingertips at the back of your neck. But if you’re dealing with chronic soreness or just want to give your neck more regular TLC, the right home tools can help.
Pick up the MedMassager Neck Massager to get started with restorative home massage today, or explore MedMassager’s full range of trusted tools here.
