5 Lifestyle Habits that Minimize Neck Pain

Once you feel that telltale pain creeping up your neck, it’s hard to think of anything else. Every move, from turning your head to answering the phone, can amplify your discomfort. 

Life doesn’t stop when you have neck pain. You still have to go to work, handle daily chores, and keep up with your responsibilities. While finding the right treatment is essential for full recovery, a few simple lifestyle changes can help relieve the daily tension and support your healing.

Our Spine Care of Manassas Chiropractic Center team is here to help you develop healthy habits to alleviate neck pain. At our office in Manassas, Virginia, Dr. Lincoln German and Dr. Mikaela Foley provide personalized chiropractic care for your needs and lifestyle, including helping you relieve neck pain with healthy habits. 

5 simple tips you can try right now to relieve neck pain

If you’re tired of dealing with chronic neck pain, try these five simple tips to promote healthy posture, align your spine, and relieve muscle tension:

1. Create a more neck-friendly workspace

Your desk setup can be a hidden cause of neck pain. To avoid straining your neck, position your monitor so the top of the screen is at eye level. Use a chair that supports your lower back, encourages good posture, and keeps your feet flat on the floor. 

Alternate between sitting and standing to relieve tension throughout the day. A few adjustments to your workspace can make a noticeable difference in how your neck feels.

2. Break the habit of constant forward head posture

If you spend hours looking at a screen or your phone, you may develop a “tech neck,” a condition caused by leaning your head forward for too long. Counteract this by setting reminders to take breaks every 30 minutes. 

Use this time to stretch your neck, roll your shoulders, or stand and move around. These small, regular movements help reduce strain and improve flexibility.

3. Sleep in positions that align your spine

Neck pain often accompanies poor sleeping habits. The ideal position is sleeping on your back with a pillow that supports the natural curve of your neck. If you prefer sleeping on your side, use a firmer pillow to keep your head level with your spine. 

Avoid sleeping on your stomach, as it forces your neck into awkward, strained angles that can worsen pain. A supportive pillow and good sleep posture can go a long way in preventing discomfort.

4. Use heat or ice therapy to relieve pain and inflammation

Applying heat or ice can provide quick relief when your neck feels tight or sore. Ice reduces swelling and inflammation, especially after a recent injury. Heat helps relax stiff muscles and improve circulation. Try a heating pad or ice pack for 15-20 minutes and see which method (if not both!) feels most effective.

5. Practice postural rehabilitation

Poor posture is one of the leading causes of neck pain, but it’s also one of the easiest to fix with awareness and practice. Check your alignment throughout the day: your ears should be directly above your shoulders, and your shoulders should stay relaxed, not hunched forward.

Strengthening your core muscles can also help support better posture, reducing strain on your neck over time.

Book a neck pain consultation in Manassas, Virginia

Professional guidance is always best when you’re struggling with neck pain. Talk to our expert team for more tips and treatments to find relief. Call Spine Care of Manassas Chiropractic Center today or schedule an appointment online.