Pressure on the muscles, tendons and ligaments on your neck or upper region of the spine can cause a lot of pain. This strain or pressure is usually caused by poor posture, injuries and body mechanisms that affect the muscles.
- Maintain proper sleeping posture
There’s a risk of bending your spine when you sleep on your side. Sleeping on the back allows the spine and head to be properly aligned. The spine can rest naturally especially if your pillow is not too high. You can also use an orthopedic pillow that helps you to maintain a good sleeping posture. Sleeping on your stomach is not recommended because you’ll have to turn your head on one side in order to breathe and this constant rotation is bad for your spine.
- See an eye doctor
If you have vision difficulties, you will constantly be forced to lean forward in order to see properly. This constant craning of the head in order to see properly can cause serious neck pain.
- Get rid of bad habits
You will need to stop poor habits like watching TV or reading a book while lying down because they strain your neck muscles further. Sit down properly when you want to watch a movie or read a book.
- Take note of the position of your chin
Your chin and chest should be aligned for you to know whether you are sitting correctly. If your chin is far away from your chest you could be straining your neck muscles.
- Shoulders back, chest out
This is probably the easiest way to maintain an upright posture. Always keep your shoulders far back and the chest in front so that you are able to support your neck.
- Drink lots of water
Staying hydrated is the easiest way to keep your spinal discs healthy and flexible. Drink 8 glasses of water every day to prevent dehydration.
- Distribute weight evenly across your shoulders
When you carry heavy items on one side then you make the shoulders to become uneven and cause so much strain on the neck muscles. Avoid carrying a heavy handbag on one side of your shoulder and try as much as possible to distribute weight evenly whenever you are carrying heavy things.
- Exercises for neck pain
There are a number of exercises that you can try out to work out the muscles and trigger points that often cause pain. Massage therapy can also help you to relieve tension on the trigger points and alleviate pain.
- Hold your phone correctly
Holding your phone between your ear and shoulder can make you bend over and strain the neck muscles. You can try using a headpiece to avoid bending over especially if you use the phone regularly.
Resting your arms will ensure you don’t put so much pressure on the neck muscles. Just relax your arms and perform circular stretches to maintain flexibility.
Taking the steps above to reduce neck pain can go a long way in helping you manage pain and improve your quality of life.
At American Pain Experts, we are focused on giving the patient the best care while treating them. In addition our experts will advise you on the best practices to take in order to prevent neck pain.
Contact our Fort Lauderdale location at 954-678-1074