Struggling with Neck Pain in Port Macquarie? Here's What You Need to Know

💤 Neck Pain Tip #1 – Your Sleep Position Matters

Did you know that sleeping on your stomach can actually make neck pain worse?

When you sleep on your stomach, your head has to turn to the side just to breathe — and that keeps a key neck muscle, the levator scapulae, tight all night long. This muscle is often the main culprit behind those “stiff neck” mornings.

💡 Better sleep positions for neck pain:

• Sleep on your back with a small towel or pillow to support your neck
• Or, sleep on your side with:
• A supportive pillow under your head
• A pillow between your knees for spine alignment

These small changes can help reduce pressure and keep your spine in a neutral, pain-free position overnight.

💼 Neck Pain Tip #2 – Ditch the One-Shoulder Bag

If you regularly carry a heavy handbag or purse over one shoulder, it might be contributing to your neck and shoulder pain.

This uneven load causes you to unconsciously lift one shoulder, creating muscle imbalances and tension — especially in the neck and upper back.

✅ Try these options instead:

• Use a backpack to evenly distribute weight
• Carry your bag in your hand
• Use a crossbody strap for better support

📱 Neck Pain Tip #3 – Stop Scrolling in Bed

Using your phone while lying in bed? It might be doing more harm than you think.

When your head tilts forward at 60 degrees (typical texting posture), it adds up to 27 kg of force on your neck — that’s like carrying a small child on your shoulders! This posture can quickly lead to "text neck", a growing issue we see regularly in our Port Macquarie clinic.

✅ Protect your neck with these easy changes:

• Avoid using your phone in bed, especially lying flat
• Hold your phone at eye level
• Use a pillow or phone stand to reduce strain

If these tips aren’t quite enough or you’re not sure where to start, we’re here to help. Whether it’s postural advice, hands-on treatment, or just a quick check-in to figure out what’s going on, we are ready to support you.

🗓️ Book your appointment or discovery visit today and take the next step toward moving pain-free.

 

Ryan Samuels - Orthopaedic Acupuncturist