It is okay to push into some discomfort during your exercise programme. This is because we are pushing the muscles and soft tissues to adapt to a new stress or strain. Aim to avoid causing pain that does not settle back to baseline within 24 hours. Pain does not mean you have caused damage; it is often your body letting you know that you have challenged it.


When exercising with an injury, it is often thought that pain equals harm. This is not necessarily true.We often use a 0-10 scale to grade how bad the pain is that you are experiencing.

This graphic shows this as a traffic light system.When you are completing your exercises consider how the pain feels.

0-3 or green is regarded as a safe zone and activity should continue.

4-5 or orange is an acceptable level of discomfort to be feeling when exercising and is safe to continue with and should settle within 24 hours of stopping.

6-10 or the red zone is seen as too much and you should think about modifying the exercise, reducing the weight being used or avoiding that exercise all together and trying again the next day.

Staying active during injury will not do harm, it is important to be aware of what is considered reasonable. If the worsening pain persists for a few days after exercise please consult your physiotherapist or healthcare professional.

Flare ups of pain are a common part of the recovery process. Be reassured, this is a temporary increase in pain that will often improve with rest and by gradually resuming your activities. Using ice packs or a warm pack can help to reduce pain and inflammation. Try these, covered in a thin towel for 15 minutes, a few times per day. Sometimes you may need pain relief to help your pain to settle. You should discuss this with your GP or pharmacist if you have any questions.

Yes, absolutely! Exercise and activity reduces and prevents neck pain. Exercise is shown to be very helpful for tackling neck pain and is also the most effective strategy to prevent future episodes.

Start slowly and build up both the amount and intensity of what you do and don’t worry if it’s sore to begin with – you won’t be damaging your neck.

No one type of exercise is proven to be more effective than others so just pick an exercise you enjoy, that you can afford to maintain in the long-term and that fits in with your daily schedule.