Home Blog Chin Tucks for Neck Pain: A Simple Solution to a Painful Problem!

Chin Tucks for Neck Pain: A Simple Solution to a Painful Problem!

Feb 19, 2024 -- Posted by : Dr.Harcourt

Neck pain is a frequently reported issue that chiropractors routinely address. Many individuals will encounter neck pain at some point in their lives, necessitating professional treatment. The decision between chiropractic care and other healthcare options is often available. Chiropractic, a non-drug and non-surgical approach, is often preferred due to concerns about the side effects of medications, and surgery is typically considered only when all other avenues have been explored.

The Bone and Joint Decade 2000-2010 Task Force on Neck Pain and Its Associated Disorders made several valuable statements regarding neck pain, including:

  1. Identifying a single "cause" for neck pain is often challenging and may not be possible.
  2. Remaining physically active and incorporating simple exercises while reducing mental stress can be beneficial.
  3. A combination of therapies, including chiropractic care, may be necessary.

Firstly, pinpointing the precise "cause" of neck pain can be intricate and occasionally elusive. It's common for patients not to attribute their neck pain to a single specific cause because it often results from multiple factors or events, frequently occurring over time.

Secondly, maintaining an active lifestyle and engaging in exercises can significantly aid in reducing and sometimes preventing neck pain. One such exercise, suitable for frequent practice and inconspicuous in public settings, is known as chin tucks. Let's try it together! While sitting, gaze straight ahead and gently tuck your chin toward your chest or slide your head backward. Hold this tucked position until you feel slight fatigue, typically lasting 5-15 seconds, and then slowly return your head to its normal position, extending your chin forward in the opposite direction. When viewed from the side, it resembles the movement of a walking chicken! Repeat this exercise, emphasizing the gradual return as if in "slow motion," gliding forward and backward while holding the endpoints for 5-15 seconds per repetition. Begin with 5 repetitions and gradually increase them to 10 over time. Perform this exercise several times a day. As part of the process of retraining your posture, when sitting in your car, at your desk, watching TV, or during meetings, maintain a partial chin tuck to ensure that the weight of your head (approximately 15 pounds or 6.8 kg) remains centered over your upper back rather than protruding forward. This will significantly reduce muscle tension, which often accumulates during the day due to increased muscle activity required to support the head when it is positioned too far forward, away from the body's center. Continuously remind yourself to maintain a partial "chin tuck" throughout the day and perform the gliding exercises periodically, at least three times daily. Be patient, as it takes approximately three months for this new posture to become automatic and your new habitual "normal."

So, if you are experiencing knee pain, kneecap pain, or pain by your knee and you type in pain management near me or chiropractor near me, and you find that Coast Chiropractic Centers with Dr. Timothy Harcourt, me, comes up. 

You may wonder, “What is wrong with my knee?”  

Pain in the knee or pain on the knee is a problem that needs attention by someone near you. Kneecap pain can be particularly annoying.

Do I have a muscle strain in the knee or neuropathic pain?
You may be worried about having a meniscus tear or a Baker’s cyst or kneecap pain. 

Pain in the knee or pain on the knee is concerning for sure.  Some who may be concerned about neuropathy may be concerned if this is neuropathic pain. Many in your area who have been diagnosed with neuropathy have been on high-dosage chemicals and wonder why their knee pain remains persistent. Pickleball, golf, and tennis are common sports to cause knee pain. Some try strong chemicals to no avail. Others around you may have tried applying chemical gel to the affected area with temporary relief at best.

As a last resort, some type in pain management to find relief.  Hopefully, you won’t have a torn meniscus but if you do, it doesn’t mean surgery is your only option. Obviously, most want to avoid a knee replacement.  Sometimes it can be a patellar tendon irritation easily resolved with conservative non-surgical treatment. Persistent or worsening pain intensity and/or frequency necessitate a visit to see a professional before it becomes a surgical case. 

 Check out what the experts say about chiropractic care for knee pain here:


At Coast Chiropractic Centers we look forward to providing relief to those suffering from any type of pain.  Call me, Dr. Tim Harcourt, at Coast Chiropractic Centers at (239) 278-3344 or stop by on your day off for a walk in visit and mention this article for an awesome discounted first visit to include history, exam, and adjustment or Class IV high-intensity laser treatment.

If you would like to avoid getting knee pain in the first place or to take a proactive approach to your health and wellness nearby, our membership program called Club C may be just the thing for you with great cost savings, convenience, and even more importantly, a plan to get your health back and keep it.

Schedule Your Appointment Here 

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Don't let knee pain stop you from enjoying the beautiful SWFL! Dr. Tim Harcourt is here to give you the relief you need. 


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