Most neck pain is associated with poor posture combined with age-related wear and tear. To help prevent neck pain, keep your head centered over your spine. Some simple changes in your daily routine may help. Consider trying to:
July 09, 2015
- Use good posture. When standing and sitting, be sure your shoulders are in a straight line over your hips and your ears are directly over your shoulders.
- Take frequent breaks. If you travel long distances or work long hours at your computer, get up, move around and stretch your neck and shoulders.
- Adjust your desk, chair and computer so that the monitor is at eye level. Knees should be slightly lower than hips. Use your chair's armrests.
- Avoid tucking the phone between your ear and shoulder when you talk. Use a headset or speakerphone instead.
- If you smoke, quit. Smoking can put you at higher risk of developing neck pain.
- Avoid carrying heavy bags with straps over your shoulder. The weight can strain your neck.
- Sleep in a good position. Your head and neck should be aligned with your body. Use a small pillow under your neck. Try sleeping on your back with your thighs elevated on pillows, which will flatten your spinal muscles.
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- Chronic neck pain tip sheet. American Osteopathic Association. tps://www.osteopathic.org/search/Pages/results.aspx?k=Chronic neck pain. Accessed June 11, 2015.
- Isaac Z. Evaluation of the patient with neck pain and cervical spine disorders. http://www.uptodate.com/home. Accessed June 11, 2015.
- Isaac Z. Treatment of neck pain. http://www.uptodate.com/home. Accessed June 11, 2015.
- Chiropractic and neck pain. American Chiropractic Association. https://www.acatoday.org/content_css.cfm?CID=2430. Accessed June 11, 2015.
- Neck pain. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=a00231. Accessed June 11, 2015.