It’s normal to encounter neck pain every now and then throughout life. Pain in your neck is usually related to strains of the muscles and connective tissues around your spine. This kind of pain is usually minor and can be treated with some simple home remedies.
However, extreme and long-lasting neck pain may be the sign of something more serious. In these cases, you’ll need to visit a medical professional for treatment.
Hopefully, you’ll never have to deal with severe neck pain. While some conditions cannot be avoided, such as an automobile accident, you can take some steps to help avoid neck pain.
Five steps for preventing neck pain
1. Sleep on your back — Some people prefer to sleep on their front or sides. These positions might be comfortable for a while, but they tend to put more strain on your spine. Spending hours sleeping on your stomach or sides can put a lot of pressure on your neck that leads to frequent neck strain.
2. Keep your screen at eye level — We spend a lot of time in front of screens these days. If you work or play games on a laptop frequently, try to keep the screen level with your eyes. This helps eliminate strain in your neck that comes from constantly looking down. The same goes for using your cell phone. Try to avoid holding your phone so low that you strain your neck when texting.
3. Practice better posture — Try to maintain good posture in general, even when you’re not around a screen. You put a lot of pressure on your spine and muscles in your neck when you sit or stand with your head leaning forward. Holding your head just one inch forward puts about ten pounds of pressure on your neck muscles. This strain adds up over time and is simple to avoid by sitting or standing with your back and neck straight.
4. Stretch and exercise — Some simple neck stretches and exercises, such as head rolls and chin tucks, can help keep the muscles strong and flexible. This helps reduce pressure and pain from your neck.
5. Drink water — Staying well-hydrated helps keep the discs between the vertebrae in your spine lubricated. Lubricated discs help reduce friction in your spine that can cause pain and immobility.
Contact Whatcom Physical Therapy for neck pain treatment
Sometimes, despite your best efforts, you will develop neck pain. When your neck hurts so bad that you can barely move it, you should talk to a physical therapist. Contact us today to talk to one of our team members about your neck pain and your treatment options.
Our Locations
FAQ
Conditions Library