Man lying on his back with a foam neck stretcher supporting his neck

Do Neck Stretchers Work? A Guide to Cervical Traction at Home

Short answer: neck stretchers use cervical traction, a gentle pulling or supported stretching of the neck that slightly opens the spaces between the vertebrae and relaxes the surrounding muscles. Cleveland Clinic describes cervical traction as a treatment that can relieve neck pain, muscle spasm and pressure on pinched nerves, usually as part of a wider plan that includes exercise and posture work. For most people the benefit is temporary relief of tightness and stiffness, which can be very welcome after a day at a desk. Start with a few minutes at the gentlest setting, and do not use one if you have had a neck injury, surgery, osteoporosis, rheumatoid arthritis in the neck or any spinal cord symptoms without medical clearance.

How does cervical traction work?

Your head weighs roughly 10 to 12 pounds, and the joints and discs of the neck carry that load all day. Traction takes some of it away for a while. A light, sustained stretch separates the joint surfaces a little, reduces pressure on discs and nerve roots, and encourages tight muscles at the back of the neck to let go. The effect wears off, which is why it works best alongside the things that change the underlying cause: posture, strengthening and regular movement.

What types of neck stretcher are there?

  • Contoured foam neck stretchers. A curved cushion you lie on so the weight of your head creates a gentle stretch and restores the natural neck curve. The simplest and gentlest option.
  • Inflatable neck collars. Worn around the neck and pumped up by hand to lift the head slightly. Adjustable, portable and you control the force.
  • Traction pillows and massager pillows. Combine a supported stretch with heat or massage for the neck and shoulders.
  • Over-the-door pulley systems. A head harness and weighted cord. Stronger and best used on the advice of a physical therapist.

See our neck pain collection and neck and shoulder relief range.

How do I use a neck stretcher safely?

  • Start small. Two to five minutes once a day. Build up gradually to 10 to 15 minutes if it feels good.
  • Gentle means gentle. You should feel a mild, relieving stretch, never pain, pinching, dizziness or tingling. For inflatable collars, stop pumping at the first feeling of a comfortable stretch.
  • Lie on a firm surface for foam stretchers, knees bent, arms relaxed, and breathe slowly.
  • Come out slowly. Roll to your side, wait a moment, then sit up.
  • Do not fall asleep on a traction device.
  • Mild soreness the first few times is common. Reduce the time if it lasts more than a day.

Who should not use a neck traction device?

Do not use neck traction without medical advice if you have: a recent neck injury, whiplash or fracture; previous neck surgery or implanted hardware; osteoporosis; rheumatoid arthritis or other conditions that loosen the neck joints; known narrowing or disease of the arteries in the neck; a spinal tumour or infection; or symptoms of spinal cord compression such as clumsy hands, unsteady walking or changes in bladder or bowel control. Stop immediately if traction causes dizziness, headache, nausea, arm pain, numbness or tingling.

What else should I do for neck pain?

When should I see a doctor about neck pain?

See a doctor if neck pain follows an accident, spreads into an arm, comes with numbness, weakness or tingling, is accompanied by fever or severe headache, or has not improved after a few weeks.

Key takeaways

  • Neck stretchers give temporary relief from tightness and stiffness through gentle traction.
  • Foam stretchers are the gentlest. Inflatable collars are adjustable. Pulley systems are best guided by a therapist.
  • Start with two to five minutes and never push into pain, dizziness or tingling.
  • Avoid them after neck injury or surgery and with osteoporosis, rheumatoid arthritis or spinal cord symptoms.
  • Combine with posture changes and strengthening for lasting results.

Sources

This article is general wellness information and is not medical advice. It does not replace an examination by a qualified healthcare professional. If your pain is severe, sudden or getting worse, please see a doctor.

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