Neck pain is one of the most common complaints we see at the clinic — and it’s no surprise. Whether it’s from long days at the desk, poor sleeping habits, or just everyday stress, the neck often carries more tension than we realise.

The good news? There are simple, effective steps you can take right now to help manage neck pain at home. Here are three tips we regularly share with our patients to help relieve discomfort and support healing:

1. Check Your Sleeping Posture
The way you sleep can have a major impact on neck health. A poor pillow, awkward angles, or sleeping on your stomach can all contribute to morning stiffness or ongoing pain.

✅ Tip: Aim to sleep on your back or side with pillows that support the natural curve of your neck and spine. If your pillow is too high or too flat, it may be time for a change.

Check out our blog on best sleeping positions for Chiropractic Alignment here

2. Assess Your Desk Setup
If you’re sitting at a desk for 6–8 hours a day (or more), poor ergonomics can put constant strain on your neck and shoulders. It’s one of the most overlooked causes of chronic neck tension.

✅ Tip: Your screen should be at eye level, your shoulders relaxed, and your lower back supported. Consider a standing desk or ergonomic chair if you’re working long hours.

3. Apply Ice to Reduce Inflammation
Ice is a simple but effective way to reduce swelling and numb pain in the short term if your neck pain is due to inflammation.

✅ Tip: Wrap an ice pack in a towel and apply to the painful area for 10–15 minutes, up to several times a day. (Avoid placing ice directly on the skin.)

When to Seek Professional Help
While these tips can provide short-term relief, persistent or recurring neck pain often indicates a deeper issue — such as spinal misalignment, muscle imbalances, or nerve irritation.

At Avalon, we offer spinal and posture assessments to help identify the root cause of your pain — and create a personalised plan to get you back to feeling your best.

📅 Want to know more?
Click here for our online booking page or read more tips on our other blog posts.

👉 Your neck doesn’t have to be a pain — let’s help you move and feel better, naturally.