Preventing Neck Pain Using This Effective Tips

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. In fact, at any given time, 13% of American adults (women more than men) suffer from 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 prevent neck pain.





Prevention


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:


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.



Quit Smoking. 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.




Most of us don't realize how much time we spend looking down at our phone with our head and neck in a flexed forward position. This bent-forward position puts a great deal of added stress on bones, joints, and ligaments in your neck that simply weren't designed for it. Putting your phone away, or holding it in a way that keeps your neck aligned on top of your shoulders, is one of the simplest and best changes you can make to help your neck.



We hope the above tips will help you in your efforts to reduce and prevent neck pain.

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