9 Tips to Prevent Neck Pain
It’s probably safe to say that most of us at some point in time have woken up with neck pain or can recall an event or injury that resulted in neck pain. Neck pain usually arises from muscles, tendons, and ligaments—commonly referred to as the soft tissues—in and around the cervical spine (the neck).
Muscle strain and resulting muscle spasm is often caused by an underlying neck problem, such as spinal stenosis, arthritis, or disc degeneration and can be triggered from trauma but frequently occurs insidiously, or for no obvious or identifiable reason.
Whether your neck pain is from a chronic condition or if you've just woken up with a stiff neck, the following tips should help you experience less pain.
1. Try a new pillow
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As a general rule, it is best to use a pillow that keeps your cervical spine in neutral alignment—meaning, the natural curve of your neck is supported and maintained.There are a number of options, and what works best for you will largely be determined on the cause of your neck problem as well as your sleep preferences.
2. Sleep on your back
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In general, sleeping on your back is the best position to let your entire spine rest comfortably. Some people with neck problems find it helps to sleep on their back and place a pillow under each arm, with the idea that supporting each arm takes strain off the neck.
If you prefer to sleep on your side, make sure your pillow is not too high—usually around 4 to 6 inches thick, depending on the density of the pillow material and the distance between the neck and point of the shoulder. This height should typically prevent your head and neck from turning or bending unnaturally to either side.
3.Make sure your computer monitor is at eye level.
Sit comfortably in front of your computer and close your eyes. When you open them, your gaze should be directly in the top-third of your computer screen. If you find you have to look down, you need to raise your monitor up.
Laptops most often require you to angle your head downward to see the screen, so connecting your laptop to a separate monitor, or screen, is often very helpful.
4. Avoid neck strain from texting.
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Texting or looking down at your cell phone or mobile device for any length of time puts excessive strain on your neck.
Over time, the added stress on the joints, ligaments, and discs in your neck can lead to premature degenerative changes in your neck. Tips to avoid neck damage from texting include raising the phone or mobile device to eye level, minimizing texting time, resting your hands and device on a pillow, and taking frequent breaks.
5.Use a headset.
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If you spend a lot of time on the phone, be sure to avoid tilting your head to the side or cradling your phone in the crook of your neck.
Any type of hands-free device, such as a headset or ear piece, is a great way to talk on the phone without being tempted to hold your phone incorrectly.
6.Exercise and stretch your neck.
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Keep your neck muscles strong by doing short sets of strengthening and stretching exercises throughout the day. One of the simplest exercises to do is the chin tuck exercise.This exercise helps strengthen the muscles that pull the head into alignment over the shoulders. It also stretches the scalene and suboccipital muscles.
7.Stay well hydrated.
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Yet another reason to drink lots of water during the day is to nourish and hydrate the discs—the spongy structures that lie between the vertebrae in your neck. These discs are made up of mostly water, so staying well hydrated will help keep your discs pliable and strong.
8. Carry weight evenly.
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A common mistake people make is carrying a heavy purse or briefcase on one side of their body. This uneven load can cause your shoulders to become uneven, straining your neck muscles.
First, try to lighten your load by taking only your essentials in your purse or briefcase, and make an effort to keep your shoulders level at all times when you carry it. Consider using a backpack that distributes weight evenly across both of your shoulders.
9.Maintain supportive posture.
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Poor posture can cause neck pain by straining muscles and ligaments that support the neck, resulting in injury over time.
The head-and-shoulders-forward posture is the most common example of poor posture that contributes to neck pain. This occurs when the neck slants forward, placing the head in front of the shoulders. This posture causes the upper back to slump forward as well, placing a strain on the entire spine.
