3 Everyday Habits That Might Be Making Your Neck Pain Worse
Neck pain can creep in quietly — a dull ache here, a bit of tightness there — until one day you wake up and can’t turn your head without wincing.
Sound familiar?
At Body Zest, we see this all the time. The cause isn’t always an injury or something dramatic. Often, it’s the little things we do every day — without realising — that keep feeding the discomfort.
Here are three common habits that might be making your neck pain worse (and what to do instead):
1. Holding Tension in Your Jaw
That clench you didn’t realise you were doing? It might be pulling more than just your teeth together.
When we’re stressed or concentrating, it’s common to grip the jaw, tense the tongue, and hold subtle pressure around the face and head. This tension travels — especially into the neck and shoulders.
Try this instead:
Bring awareness to your jaw throughout the day
Let your tongue rest gently on the roof of your mouth
Try “jaw drops” or soft humming to encourage release
Breathe slower — your nervous system will thank you
2. Sleeping with Too Many Pillows
We often hear: “But I need two pillows — otherwise I can’t get comfortable.”
But stacking pillows too high can force your neck into a flexed position all night, which puts unnecessary strain on the muscles and joints.
Over time, this can lead to stiffness, headaches, or even nerve irritation.
Try this instead:
Aim for one medium-firm pillow that keeps your head in line with your spine
If you sleep on your side, make sure the pillow fills the space between your neck and shoulder
If you sleep on your back, avoid anything that pushes your chin forward
A well-supported neck overnight can make a huge difference during the day.
3. Shrugging Your Shoulders When Typing
Ever find yourself typing with your shoulders up near your ears?
It’s a classic tension habit — often made worse by a poorly set-up desk or laptop.
The problem? Chronically raised shoulders over-activate the upper traps and compress the neck, leading to pain, fatigue, and tightness across the top of your back.
Try this instead:
Lower your shoulders and let your elbows rest by your sides
Adjust your screen height so you’re not looking down
Take regular breaks to roll your shoulders and move your spine
Use a cushion or support behind your lower back to reduce slumping
Final Thoughts
Neck pain doesn’t always start in the neck.
It’s often a collection of habits, tension patterns, and unconscious behaviours that build up over time.
The good news? With small, consistent changes, you can start to relieve pressure and support your body to feel more at ease.
And if things aren’t shifting on their own, we’re here to help — with expert assessment, gentle hands-on treatment, and practical guidance to support long-term relief.