Eva Lear
The neck is perhaps the most vulnerable region of the body because it is exposed and barely has any protection. Made up of muscles, ligaments and tendons, all surrounding the spine, it is very common to experience pain around the neck. Neck pain can be quite a bother given how much we use our necks, and that makes it very important to learn how to avoid such a situation.
Sleeping either on your back or side are the best sleeping positions for the neck, and you should choose the appropriate pillow based on your sleeping position. A flat pillow with perhaps an indentation that supports your head is perfect for back sleepers. For side sleepers, a feather pillow would be ideal because it contorts to the curve of your neck, provided it keeps your spine straight. Avoid stiff pillows at all costs, regardless of your sleeping position, and you may also need to consider purchasing different pillows for when you switch positions.
Keep the neck muscles healthy by stretching and strengthening the neck muscles. A simple chin tuck exercise can be sufficient to keep the muscles stretched and the head aligned.
During work, make sure your back is straight and your head is facing forward and not downwards. This might require that you raise the computer screen a little higher, but it pays off by keeping you away from neck pain.
Make sure your chest is ahead of your shoulders and head by keeping your chin tucked inwards. Inching your head forward strains the neck muscles and should be avoided. For more information visit www.painfreenyc.com
The cervical vertebrae in the neck need water to remain healthy and still accommodate a motion. By keeping your water levels regular, you maintain the health of these discs and avoid causing damage to them.
When carrying a bag or something heavy, make sure you transfer the object to the other shoulder from time to time to avoid straining only one side of the neck.
An extended period of texting requires that you tilt your head forwards, which strains the neck muscles. The same goes for callers who tuck the phone in the shoulder blade and tilt their heads; these positions really strain your neck and when done often lead to neck pain.
Always remember to ‘lift with your knees’ because lifting heavy loads off the ground with your legs straight places all the weight on your back and neck. By transferring the weight to the legs, your back experiences less strain and subsequently prevents you from neck pain.
Irritation of the facet joints in the neck can lead to a formation of trigger points in the muscle that are painful. This can easily be fixed through certain massage techniques that you can learn to perform on yourself or visit a professional pain management physician.
Research conducted to compare healthy individuals and those with sleeping problems showed that the latter group developed musculoskeletal pain. Lack of sleep probably hindered the muscle relaxation that occurs during sleep and caused increased strain on the neck muscles.
