Tips for neck pain prevention

In today’s digital age, neck pain is more common than ever. Staring at your smartphone or sitting at a computer all day can cause neck stiffness, discomfort and tension.

Although neck pain isn’t always avoidable, you can take some steps to prevent it. Aurora Health Care spine specialists are here to help you prevent or treat neck pain. Neck pain treatment can improve your quality of life and help you get back to your favorite activities, pain-free.

How can I prevent neck pain?

You can’t always control whether you’ll develop neck pain, but you can lower your risk. Some simple lifestyle changes or postural adjustments can significantly decrease your risk of neck pain.

Ergonomic workstations

A workstation that’s not ergonomic is one of the most common culprits of neck pain. Ergonomic refers to having an environment that’s efficient and comfortable. An uncomfortable workstation is especially common for people who work from home, have desk jobs or continually bend their head down to look at a laptop screen.

To improve your workstation’s ergonomics, you may:

• Adjust your desk height so that your forearms are parallel with the floor when you type
• Choose a chair that allows your feet to plant firmly on the ground with your thighs parallel to the floor
• Position your computer monitor or laptop so that your gaze is in the top third of the screen

Tech neck prevention

Continually looking down at your phone isn’t just rude – it can lead to wear and tear in your neck. Over time, continually straining your neck can damage your discs, joints and ligaments. This damage is so common that medical providers have coined the term “tech neck” to describe what happens to your neck when you’re constantly looking downward.

“We’re seeing many more patients with debilitating neck pain caused by repeated fixation on mobile screens,” says Dr. Brian Konowalchuk, an occupational medicine physician at Aurora BayCare Medical Center. “If you’re noticing pain in your neck, shoulders or upper back after using your device, it’s a warning to take action. Taking the proper steps to avoid repetitive stress can offer relief or even prevent the problem.”

To minimize your risk of tech neck, you may:

• Hold your phone or other device at eye level
• Prop your device up on a pillow to lessen the angle of your head
• Set timers to remind you to take breaks from your phone
• Reduce your texting time

Postural changes

Whether you’re sitting at a desk, looking at your phone or running errands, your posture can contribute to neck pain. In fact, each inch that your head shifts forward adds about 10 pounds of pressure to your neck muscles. Over time, poor posture strains and damages the structures in your neck, adding up to chronic discomfort.

To improve your posture and prevent neck pain:

• Draw your shoulders away from your ears
• Gently engage your abdominal muscles
• Hold your head in line with the center of your body
• Lift your chest upward to keep your spine straight

Lifestyle changes to prevent neck pain

Your health habits also affect whether you develop neck pain. Many conditions that cause neck pain arise from wear and tear on your cervical discs. Discs are spongy pads between your spinal bones. You may experience neck pain if they dry out or degenerate. Several lifestyle choices can improve your neck health and prevent discs from wearing out quickly.

Exercise

Getting regular exercise is one of the best things you can do for overall health. It keeps your muscles strong, improves blood flow and reduces your chances of injury. Strengthening your back muscles also helps support proper posture, keeping your head in alignment over your shoulders.

Quit smoking

Tobacco constricts your blood vessels, leading to reduced blood flow. It also increases how quickly your cervical discs dry out.

If you need help quitting smoking, speak with your health care provider. They may recommend a smoking cessation program or offer other resources.

Stay hydrated

Your cervical discs are mostly made up of water – so staying well-hydrated is crucial to keeping your discs healthy. Most people need around 64 ounces of water daily, but you may need more depending on your body size, exercise intensity and where you live.

If you struggle to drink enough water, try setting alarms every one to two hours to remind you to drink a glass. Tea, low-sugar juices and other liquids can also count toward your hydration goals, but keep in mind that extra sugar or caffeine can have counteractive, dehydrating effects.

Best pillow for neck pain

No specific pillow will cure you of neck pain. But a few key tips can help ensure that the wrong pillow isn’t the cause of your neck pain. You may:

• Choose memory foam, which conforms around the shape of your spine
• Find a travel pillow that supports your neck, so you don’t have to deal with neck pain when you go out of town
• Look for flatter pillows that keep your head in close alignment with your spine
• Replace pillows every one to two years

How you position your pillow can also affect whether you develop neck pain. If you sleep on your side, place a pillow between your neck and shoulder to support your neck muscles. If you sleep on your back, place a pillow under your thighs to support your spine’s alignment.

What’s the best sleep position for preventing neck pain?

For most people, sleeping on their back takes the most weight off their neck. If you have neck pain, you may find that sleeping at a slight incline helps relieve stiffness and tension. You may also place a pillow under each arm to further relieve tension on your neck.

What sleep position increases neck pain?

Sleeping on your stomach increases your chances of neck pain the most. In this position, your back is arched, and your neck is usually twisted to the side. If you tend to sleep on your stomach, you may want to consider another position.