My neck got to hurting so bad that I had to have physical therapy. Three months later it hurts much less but I'll always have to keep up the exercises to make sure I don't lose the strength and stretching I've built up. Up and down and side to side movements, stretches, and relaxation techniques, as well as time away from the machine & chair, are all very necessary. A kitchen timer is a must. Neck pain sux! Good luck to you! :)