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Eight Tips and Tricks to Manage Neck Pain

Physiotherapy treatment St. John's Avalon Laser Health

Neck pain – we have all experienced it at some point, but it can be debilitating to the point of interrupting your daily activities. Not what anyone wants.

Here are a few tips and tricks from our very own Physiotherapists, that can relieve daily neck pain and enhance your overall well-being:

  1. Let’s start with the obvious – your phone. It’s always there and we’re constantly looking at it, but there are a few things you can do to proactively prevent a pain in the neck
    • Avoid cradling your phone in your neck while you’re talking, as this puts strain on your cervical spine. Looking down at your phone all day can also cause this strain.
    • When possible, use a Bluetooth or hands-free headset to make calls;
    • When you’re browsing or texting, hold the phone up high to decrease the angle at which you’re holding your neck;
    • Take frequent breaks to stretch your neck.
  2. Ergonomic adjustments – simple and effective!
    • Position your computer monitor at eye level so you can see it easily;
    • Use the hands-free function on your phone or wear a headset;
    • Sit with your spine in a neutral position, and avoid rounding your shoulders.
  3. Poor posture and sedentary behaviour are key causes of neck pain, but are easy to deal with:
    • Avoid sitting or standing for too long;
    • Schedule frequent breaks into your day to get up and move.
  4. Pillows! A good pillow can go a long way, however sleeping with several pillows under your head can hinder your neck’s range of motion.
  5. Nobody knows you better than you. Keep your limits in mind. If you have to move something large, ask for help before trying to do it alone.
  6. RELAX. It might not sound like it belongs here, but many people hold stress and tension in the muscles surrounding the neck and shoulders, causing pain or discomfort.
    • Integrate relaxation techniques into your day to ease the tension, refocus, and relieve the pain;
    • Try breathing exercises, gentle stretches, or walking at lunch;
    • Get a massage or sign up for a yoga class!
  7. H2O – it’s more than just a drink.
    • The discs between the vertebrae in your spine require water to maintain disc height and spinal alignment and to take pressure off the spine;
    • Stay hydrated!
  8. See a Physiotherapist. Physiotherapy for the neck can:
    • Identify secondary causes of pain;
    • Teach you how to reduce the risk of reinjury; and
    • Strengthen the weak areas of the neck through targeted exercises.

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