At any given time, 13% of adults in the United States suffer from neck pain. While neck pain can result from trauma or a chronic condition, such as arthritis or disc degeneration, it’s also common to experience pain simply due to the position of your neck during everyday activities. The muscles and ligaments in your neck and upper back can be stressed by the way you sleep, sit, stand, work, read, lift and move.

7 Tips to Help You Prevent Neck Pain

  1. Practice good posture. Avoid slouching and don’t stick your head out too far. For every inch that your head is positioned in front of your shoulders, 10 extra pounds of force is placed on the muscles in the neck and upper back. This extra strain can result in pain.
  2. Position your screens at eye level. Pain is common when our neck muscles are strained so we can see the screens in front of us. Place your computer monitor so the top of the screen is at eye level. Raise your tablet so you’re not looking down at your lap.
  3. Change the way you use your phone. You probably don’t realize how much time you spend looking down at your phone. The curved position of your head, shoulders, neck and back when using mobile phones, referred to as “text neck”, can be causing you pain. Hold your phone up when texting or reading so your neck is not bent forward. When talking on the phone, use the speakerphone feature, an earpiece or headset so you’re not cradling the phone between your ear and shoulder.

To Find a Back & Neck Specialist Near You
Call (716) 923-7153

To Find a Back & Neck Specialist Near You Call (716) 9237153

  1. Move. Sitting too long at your desk or in front of the computer? Get up and move so your neck isn’t stuck in one position for too long.
  2. Distribute weight evenly. If you’re lifting a heavy object, it’s easy to strain the muscles in your neck. Try to lighten your load whenever possible and distribute weight evenly to keep shoulders aligned. Lift with your knees and not with your back.
  3. Try a new pillow. The natural curve of your cervical spine (neck) should be in alignment when lying on a pillow. To properly align your neck, you may need a flatter pillow. Or you may need to use fewer pillows so your head is not propped up too high. Some people find that neck pain eases when lying on their side instead of on their back. Avoid sleeping on your stomach with your neck bent.
  4. Relax. Everyday stress can strain the muscles in your neck, leading to pain. Find ways to reduce the stress in your life and you may also find that your neck pain goes away. Practice deep breathing, get a massage or perform a few neck stretches to ease tension, strengthen muscles and increase flexibility.

Copyright 2016-2018 © Baldwin Publishing, Inc. All rights reserved.  Health eCooking® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: January 15, 2018

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Andrew P. Overman, DPT, MS, COMT, CSCS

Learn more about Baldwin Publishing Inc. editorial policyprivacy policy and sponsorship policy.

No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.