1. Back & Neck Care Center of North County
BackAndNeck.org
Preventing and Dealing with Common Neck Pain
The average adult head weighs 10-12 pounds (think bowling ball!), so it?s no wonder that holding your head
in an awkward position puts a great deal of stress on the muscles in your neck. Muscle strain or tension is
most often the cause of common neck pain, and it?s usually brought on while performing everyday
activities. Poor posture while reading or watching TV, poor sleeping position, incorrect ergonomics in the
workplace, or twisting the neck during exercise are frequent culprits. Neck problems are especially common
amongst office workers. Unfortunately, many companies pay little attention to furniture ergonomics, with
workstations geared towards ?average? sized people. Anyone shorter, taller, or heavier than average will
probably find themselves sitting too close or too far away from their desk, with computer keyboards and
monitors at levels that force them to look up or down for most of the day. No mystery then why up to 70
percent of Americans have complained of neck discomfort at one time or another.
Exercises that stretch muscles at the base of the skull and strengthen deep muscles toward the front of the
neck can counteract the damage caused by poor posture. Some studies even show that regular neck and
shoulder stretching provides almost as much relief for minor pain as professional treatment or medication.
There are many sources online to find such exercises, or you can ask any heath care practitioner for
instructions. Less than thirty minutes each day can help alleviate existing strain and help prevent it from
occurring in the future.
Prevention
Most of the advice concerning prevention of is simple common sense once you understand the underlying
causal factors. Unfortunately, the most obvious suggestions are the ones most people take for granted and
often forget to heed. What follows is a list of things to be aware of for the prevention of common .
1. Prevent muscle strain and tension in neck muscles through regular exercise and relaxation techniques. Try
to practice these daily, or at the very least before and after you engage in strenuous activity or sports.
2. Avoid having your neck flexed or extended for prolonged periods ? take frequent breaks while reading,
sewing, working at the computer, etc.
3. If you wear bifocal or trifocal glasses, chances are you?re holding your head in an awkward position for
reading. You?ll be much more comfortable by getting separate reading glasses.
4. Never cradle a phone between your ear and shoulder! Use a headset or the speaker function.
5. Make sure your computer monitor and source documents are at eye level while typing/reading.
6. Use armrests when sitting for long periods of time so your body weight is not pulling down on your neck.
7. Prevent injuries on the road by using seat belts and bike helmets.
8. Position the height of your car headrest so that it will support the center of your head during quick stops or
minor fender benders.
9. Avoid carrying heavy backpacks or purses that put undue stress on your upper back and neck.
10. Practice good sleep hygiene by making sure your pillow provides adequate and comfortable support to
your head and neck. Learn to sleep on your side or back rather than on your stomach. Use a neck pillow on
planes, trains, etc., to hold your head in a neutral position.
Document Tags: chiropractor, neck pain, back pain
Back & Neck Care Center of
North County
http://www.backandneck.org/
Page 1