At least 13% of adults experience neck pain. One component of neck pain is neck strain. Soft tissue surrounds and supports the neck, consisting of muscles, tendons, and ligaments. Normal movement of the neck is critical to keeping the head upright and avoiding injury to the cervical spine. In order to prevent neck pain there are specific times to be aware of how we hold our bodies.
Sleeping
Orthopedic pillows are designed to support the head and neck while sleeping. Any pillow should be four to six inches thick; proper pillow height prevents the head and neck from bending unnaturally. Those with chronic pain or spinal issues may wish to adjust their sleeping arrangements. Using a recliner or a specialty bed can allow a person to sleep on the side with proper support.
Computer Use
Hunching your back for long periods of time will cause neck pain. To prevent this, keep the monitor at eye level and focus on its center. Sit in an “ergonomically correct” chair that supports your back and adjust the seat height so you’re facing the monitor, not looking up or down to it.
Texting and Mobile Phone Use
Tilting the head forward when texting adds stress to joints, ligaments, and discs in the neck. Avoid contorted positions by not holding a phone between your head and neck or curving your spine to look down while sitting and texting. A hands-free device for any phone can reduce and prevent back and neck strain.
Neck Exercise
Before performing neck exercises, consult with your general physician or chiropractor. If you do not have any current injuries, one exercise called the “chin tuck” can help pull the head into an alignment over the shoulders. A physiotherapist can recommend proper exercises and stretches to reduce chronic neck pain and increase flexibility.
Hydration
Water consumption is vital to good health. "Spongy" structures exist between the vertebrae in the neck. Drinking plenty of water will keep these structures functioning properly, largely because these discs are mostly made up of water.
Reduce neck pain or prevent neck pain altogether. Contact Brampton Physiocare & Wellness Clinic at (905) 497-1311. We’ll address and alleviate current pain and help you avoid it in the future.
