5 Tips to Prevent Neck Pain

Neck pain affects adults of all ages.  Here are some ways that you can adopt to prevent such pain and maximize your ability to enjoy life.

1. Stretch Your Neck: If stiffness and muscle tension are causing your neck pain, you can relieve it through stretching. Just starting by tilting your head from left to right, hold for the count of 20 for each side. Next, place your hand on top of your head, and stretch your neck towards your shoulder on each side. Be sure to perform these stretches with slow, smooth movements. Make sure that you are doing it gradually as any quick stretch is more likely to tear a muscle or ligament.
2. Stand And Sit Up Straight: Your muscles are always working hard to hold your head up. But if you are not adopting a good posture, your muscles are working even harder to hold your head up. Whether you are sitting or standing, make sure that your shoulders are over your hips and your ears are over your shoulders. Try to visualize the top of your head trying to touch the ceiling. You will lengthen, elongate your neck and get as tall as possible.
3. Get A Chair With A Better Back: Look for a chair that can provide you with adequate support, for example, choose to make use of a small cushion to keep your back in a neutral position. It is recommended to look for a chair with a back that goes up to shoulder level. With this high-backed chair, your neck and back are kept vertical, and you can lean your head back periodically to give your neck a chance to relax.
4. Talk On A Speakerphone or use a Headset: Talking on the phone with the phone receiver tucked between your neck and your shoulder can strain your neck. This puts a great deal of strain on the structures in the neck and should be avoided at all costs. If you receive a phone call, make sure that you free up both hands to answer the call or invest in a hands free speakerphone or a headset.
5. Sleep With Your Neck In Line: As you are more likely to spend six to eight hours of sleeping in a specific position, it is vital that you try to maintain the neutral position while sleeping. If you have droopy pillows through years of use, throw it out. It is time to get a good supportive pillow. You want one that will keep your head in straight alignment with your back when you lie on your back or side. A pillow that can mold around your neck usually works well, for example, a soft feather pillow. If at all possible, it is best to try a pillow out before you purchase it.