6 Ways to Avoid Neck Pain

6 Ways to Avoid Neck Pain

Posted on June 6th, 2023.

Neck pain can be a real pain in the...well, neck! Many of us have experienced that unpleasant sensation of stiffness, soreness, or even sharp discomfort in our necks. At The HeadRight, a specialty pillow shop based in New York City, we understand the importance of maintaining a healthy neck and spine. That's why we offer the revolutionary Spinal Healing Support Pillow, designed to provide ideal spinal support in all sleeping positions. In this blog post, we'll share six practical ways to avoid neck pain and improve your overall neck health.

Maintain Good Posture

Good posture isn't just about standing up straight; it's also crucial for preventing neck pain. When you maintain proper posture, you reduce the strain on your neck muscles and spine. Here are three tips to help you maintain good posture:

  • Align Your Head and Shoulders: Keep your head aligned with your shoulders, avoiding slouching or excessive forward head posture. Imagine a string gently pulling the crown of your head toward the ceiling.
  • Sit Ergonomically: Whether you're working at a desk or relaxing on the couch, make sure your chair and workstation are ergonomically designed. Sit with your back straight, shoulders relaxed, and feet flat on the floor. Consider using a supportive cushion or lumbar roll to maintain the natural curve of your lower back.

Practice Neck Stretches and Exercises

Keeping your neck muscles strong and flexible is essential for preventing pain and stiffness. Regularly incorporating neck stretches and exercises into your routine can help promote neck health. Here are three simple stretches and exercises you can try:

  • Neck Rolls: Gently roll your neck in a circular motion, first clockwise and then counterclockwise. This exercise helps release tension and promotes flexibility in the neck muscles.
  • Chin Tucks: Sit or stand with your shoulders relaxed. Slowly tuck your chin in towards your chest, feeling a gentle stretch in the back of your neck. Hold for a few seconds and repeat several times.
  • Shoulder Shrugs: Lift your shoulders towards your ears, hold for a few seconds, and then relax them back down. This exercise helps release tension in the neck and shoulder muscles.

Adjust Your Sleeping Position

Believe it or not, the way you sleep can significantly impact your neck health. Here are three tips for adjusting your sleeping position to avoid neck pain:

  • Back Sleeping: Sleeping on your back is generally considered the best position for spinal alignment. Use a supportive pillow like the Spinal Healing Support Pillow to cradle your head and neck, keeping them in a neutral position.
  • Side Sleeping: If you prefer to sleep on your side, choose a pillow that provides proper support to keep your head and neck aligned with your spine. Ensure that your pillow fills the gap between your shoulder and neck for optimal support.
  • Stomach Sleeping: Sleeping on your stomach can strain your neck and spine. If possible, try transitioning to a different sleep position. 

Take Regular Breaks from Screen Time

In today's digital age, it's common to spend long hours hunched over screens, whether it's a computer, tablet, or smartphone. Prolonged screen time can contribute to neck pain and stiffness. Here are three tips to help you take regular breaks and reduce the strain on your neck:

  • Set Time Reminders: Set reminders on your devices or use apps that prompt you to take breaks at regular intervals. During these breaks, stretch your neck, shoulders, and upper back to relieve tension and improve circulation.
  • Practice the 20-20-20 Rule: Every 20 minutes, look away from your screen and focus on an object about 20 feet away for at least 20 seconds. This exercise helps relax the muscles of the eyes and reduces strain on the neck and upper back.
  • Ergonomic Setup: Ensure your workstation is ergonomically set up to minimize strain on your neck. Position your screen at eye level, use a comfortable chair with proper lumbar support, and keep your keyboard and mouse within easy reach to avoid unnecessary reaching or slouching.

Manage Stress and Relaxation

Believe it or not, stress can contribute to neck pain and tension. Finding ways to manage stress and promote relaxation can greatly benefit your neck health. Here are three techniques to help you unwind:

  • Practice Mindfulness: Engage in mindfulness activities such as deep breathing exercises, meditation, or yoga. These practices help reduce stress and promote overall relaxation, which can alleviate tension in the neck and shoulders.
  • Heat Therapy: Applying heat to the neck area can help relax tense muscles and improve blood flow. Use a warm compress or take a warm shower to soothe your neck and promote relaxation.
  • Get Regular Exercise: Regular physical activity, such as walking, swimming, or cycling, can help relieve stress and tension throughout your body, including your neck. Aim for at least 30 minutes of moderate exercise most days of the week.


Neck pain can be a real nuisance, but by implementing these six practical tips, you can take steps to avoid and alleviate discomfort. Remember to maintain good posture, practice neck stretches and exercises, adjust your sleeping position, take regular breaks from screen time, and manage stress through relaxation techniques.

At The HeadRight, we understand the importance of neck health and offer the Spinal Healing Support Pillow, designed to provide ideal spinal support in all sleeping positions. By investing in a supportive pillow like ours, you can enhance your efforts to prevent neck pain and enjoy a restful night's sleep.

Prioritize your neck health today and experience the difference it makes in your overall well-being. Visit our website to explore our range of specialty pillows and start your journey towards a pain-free neck. Your neck will thank you!

Remember, when it comes to neck pain prevention, a proactive approach is key. Implement these tips, make conscious choices for your neck health, and embrace a lifestyle that prioritizes proper support and care. Your neck deserves the best! 

How Can We Help?

Sleep better and healthier than ever. Feel free to contact us with any questions​ about our unique pillow, and we'll get back to you as soon as possible.