Physiotherapists everyday tips for reducing neck discomfort

5 Expert Tips for Alleviating Neck Pain and Headaches. Simple Strategies for Better Health: 

Our necks are incredibly resilient, designed to support the weight of our head throughout the day while allowing us to move freely. Yet, due to modern lifestyle habits, our necks often bear more strain than they were meant to handle. From long hours spent looking at screens to poor posture during meetings or flights, these factors can lead to discomfort, neck pain, and even frequent headaches.

Physiotherapist Jessica Dowling shares her top recommendations to help ease neck tension and prevent headaches—simple adjustments you can make throughout your day to improve your posture and overall well-being.

1. Adjust Your Screen to Eye Level

Spending hours hunched over a screen can wreak havoc on your neck. One of the easiest ways to relieve pressure is to raise your screen to eye level. This helps keep your neck in a more neutral position, reducing strain. If you're working on a laptop, consider using a stand and pairing it with an external keyboard to elevate your screen to eye height.

2. Prop Up Your Phone

Whether you're texting, scrolling, or browsing, holding your phone at eye level can minimize the strain on your neck. If you're lounging on the couch, try propping your phone on cushions to keep your screen up closer to eye level. This small change can make a big difference in preventing neck discomfort.

3. Sit Back in Your Chair

Many of us tend to lean forward when working at a desk or attending meetings. This poor posture can lead to excessive pressure on your neck and shoulders. Make sure you're sitting back in your chair, with adequate lumbar support. An ergonomic chair with good back support is an investment worth making to improve posture and comfort.

4. Take Regular Breaks and Move

Staying in one position for extended periods can be detrimental to your neck. To combat this, make it a habit to take regular breaks throughout the day. Consider taking short walks or engaging in a walking meeting to stretch your legs and relieve neck tension. Even small movements, like walking to a colleague’s desk instead of sending an email, can provide relief. Remember: A quick 5–10 minute walk or some gentle stretching can work wonders for both your neck and overall productivity.

5. Prioritise Relaxation and Stress Management

Stress can play a significant role in neck tension and headaches. When we're stressed, we may unknowingly hold tension in our neck or work longer hours without taking breaks, leading to discomfort. Incorporating stress-relief practices such as deep breathing, meditation, or a relaxing bath can help. Whether it's reading a book or spending time with friends, find ways to unwind and give your neck a break from tension.

For added relief, consider using one of our heat packs to soothe neck tension and alleviate headaches. Our Aussie-made, Physiotherapist designed heat packs are designed to provide targeted heat therapy, offering comfort and relaxation after a long day of screen time or stressful work. Simply warm the heat pack in the microwave and apply it to your neck to help release tight muscles, improve blood circulation, and reduce discomfort. Made with natural, high-quality materials, these heat packs are a safe, eco-friendly way to pamper your neck while promoting overall wellness.

Additional Advice for Persistent Symptoms

If neck pain or headaches persist despite these adjustments, it’s important to consult with a local physiotherapist. They can assess your condition more thoroughly and provide personalised exercises and hands-on treatments to address the root cause. In some cases, your GP may recommend medications for headache relief or refer you to a specialist for further evaluation.

By incorporating these simple changes into your daily routine, you can reduce neck pain, prevent headaches, and improve your overall comfort and productivity. Don't forget to try one of our heat packs as a natural, soothing remedy to enhance your relaxation and alleviate neck discomfort. Start with one or two adjustments today and notice the difference in how you feel!