Quick Tips for Managing Neck Pain at Home

Claire Faragher
May 29
2 min read

Neck and shoulder pain are incredibly common, especially if you spend a lot of time at a desk, use digital devices frequently, or experience stress. As an osteopath in Camberley, I often see patients struggling with these issues. While hands-on treatment can make a big difference, there are also practical steps you can take at home to help manage neck discomfort and prevent it from returning.

1. Check Your Posture

Poor posture is a leading cause of neck and shoulder pain. Try to:

Keep your shoulders relaxed and not hunched.
Sit with your feet flat on the floor and your screen at eye level.
Take regular breaks to stand up and stretch, especially if you work at a desk.

2. Gentle Stretches for Managing Neck Pain

Incorporating gentle stretches into your routine can help ease tension and help manage neck pain:

Neck side stretch: Tilt your ear towards your shoulder and hold for 10–15 seconds on each side.
Shoulder rolls: Roll your shoulders forward and backward several times.
Chin tucks: Gently tuck your chin towards your chest to stretch the back of your neck.

3. Apply Heat or Cold

Use a warm compress or a microwavable wheat bag on sore muscles to help them relax.
If there’s any swelling or recent injury, a cold pack may help reduce inflammation.

4. Manage Stress

Stress often leads to muscle tension in the neck and shoulders. Simple strategies like deep breathing, mindfulness, or gentle walks can help lower stress levels and ease physical discomfort.

5. Stay Active

Regular movement helps keep your muscles and joints healthy. Try gentle activities such as walking, swimming, or yoga to maintain mobility without overstraining your neck and shoulders.

6. Avoid Cradling the Phone

Holding your phone between your ear and shoulder can strain the muscles. Use headphones or put your phone on speaker whenever possible.

7. Know When to Seek Help

If your pain is severe, persistent, or accompanied by other symptoms (such as numbness, tingling, or weakness), it’s important to seek professional advice. I’m always here to help if you need expert assessment or hands-on treatment.

If you’d like more personalised advice or hands-on support, you can book an appointment with me at Claire Faragher Osteopathy in Camberley. Sometimes a tailored approach makes all the difference.