How to Prevent Neck Pain

Preventing neck pain can be as easy as changing a few habits or as involved as buying special equipment to deal with it. If you find that you often suffer from neck pain, it may be worth it to consult a doctor or a physical therapist to learn special exercises. These professionals may also be helpful for ruling out more serious causes. Read on to learn how to prevent neck pain.

Instructions

Difficulty: Easy

1. Do not sit in the same position for long periods of time. If you work at a desk or are traveling long distances, get up once every hour and walk around for several minutes.
2. Sit up straight to prevent back pain. Do not hunch over the computer. A chair with a tall back and arm rests can help you maintain good posture comfortably.
3. Warm up before stretching, especially if you are involved in sports that put pressure on your muscles, such as yoga or pilates.
4. Do light stretches if you are sitting in the same position for long periods of time. Roll your neck from side to side to prevent stiffness and encourage circulation and flexibility.
5. Invest in a good pillow. Avoid pillows that are too soft or too hard. Choose one that keeps your head straight in relation to your spine.
6. Avoid sleeping on your stomach, as doing so puts additional pressure on your neck and shoulders.
7. Avoid carrying a lot of weight on one side of your body. Always favor backpacks over one-sided bags or over-the-shoulder carriers.
8. Learn to perform self-massage and practice it regularly. Do not wait until pain strikes to start a massage.
9. Position your TV or computer monitor at a good angle to avoid twisting your neck when viewing it. If you watch TV from the sofa regularly, get a support pillow you can use to keep your neck in a straight position.
10. Exercise good body mechanics when moving things of significant weight. When you need to move something, try to push rather than lift. When lifting from the floor, bend at the knees instead of at the waist.

Tips & Warnings

• If you are taking care of all possible risk factors for neck pain, yet you still suffer from it, you may need to consult a professional for diagnosis and treatment.
• Neck pain that results from an injury or accident may warrant a series of studies, including Magnetic resonance imaging (MRI) scans or X-rays, to rule out problems of the spine.