Adjust your posture
As we discussed previously, poor posture can result in neck pain. Poking the chin and rounding the shoulders places stress on the neck. Instead, aim to maintain an upright, relaxed posture.
Get an ergonomic assessment
If you work in an office environment and you’re experiencing pain, it is essential that you review your ergonomic setup. Our physiotherapists can make subtle adjustments to your workspace, working patterns and sitting posture that can make a huge difference.
Use the right pillow
Make sure you sleep with the right type of pillow. Your pillow serves two main functions: support and comfort. Your neck, head and shoulders should be aligned when laying on a pillow. Pillows should also provide comfort, which will help you get a good night’s rest. To support your neck, check out our blog on choosing the right pillow.
Where possible, try to avoid pushing or lifting heavy objects. If it can’t be avoided, make sure you use correct handling and lifting technique. Keep the load close to you – don’t reach for it. Keep your body in line with your feet and hips – don’t twist your trunk. Instead of bending over, use your leg muscles to lift, pull or push the load.
If you still develop neck pain despite following these tips, there may be a different underlying cause for your condition. Contact Sports Focus Physiotherapy to find out how to treat your pain with Sydney neck physiotherapy.