Feeling neck pain or tension from hours at the computer or stress?

Here are five simple, effective ways to help yourself at home.

1. Sort Your Pillow Out

You don’t need to break the bank to get a supportive pillow. Aim to have your head in a neutral position when lying on your side to sleep.

A neutral posture when laying on your side or back to sleep is a great way to avoid a build up of neck tension during the night.

My favourite affordable pillow options are actually from IKEA:

Most people find Option 1 more comfortable and easier to adapt to, but it honestly depends on how wide your shoulders are. Option 2 available here.

2. Sort Your Laptop Height Out

Most of us who work from home are in all sorts of crazy contortionist positions. Fine for a twenty-minute stint, but a recipe for neck pain disaster when working daily for an hour or more.

Get your screen to eye level to reduce neck pain, which also means getting a keyboard!

Here are my favourite affordable options, both easily transportable for days at the co-working space or café: Laptop Stand and Keyboard.

3. Release Tension Regularly

Spending 10 minutes during the day or after work can work wonders for reducing the build-up of neck and shoulder tension.

If you’re brain-dead like me in the evenings, follow along with one of these guided options to help stretch out your neck, shoulders and upper back. Your body will thank you for it!

1. 10 Minute Office Life Stretch

2. 10 Minute Neck, Shoulders and Upper Back Stretch

3. 8 Minute Sitting Too Much Stretch

4. Build Stability and Strength

Improving the strength of the muscles in your mid-back improves your posture and helps your neck be more relaxed and supported. The stronger your mid-back, the less you overwork your shoulder and neck muscles.

Think anything that helps your shoulder blades stay in their correct position i.e. stuck flat to your mid-back.

If you need some guidance, these two are great starting points:

1. 10 Minute Back Workout

2. 25 Minutes Pilates for Posture

5. Get Out of Your Head

A lot of neck tension and pain comes from stress you’re carrying around.

The thoughts stuck in your head literally create physical tension in your body, commonly in your neck and shoulders.

One proven way to help rid your brain of busy thoughts is to write a few pages every morning, called Morning Pages. This free-flowing, uninhibited mind dump can be done pen-to-paper or digitally at 750words.com.

Next Steps

Need more help with your neck? Think about visiting a chiropractor for neck pain. Book yourself in for a complimentary phone consult or your first appointment below.

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