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Updated by monica-quinn-ny on Jan 26, 2021
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Top 7 Tips To Prevent and Alleviate Neck Pain

Nowadays, more than 10% of the U.S. citizens are suffering from neck pain.


Top 7 Tips To Prevent and Alleviate Neck Pain

Top 7 Tips To Prevent and Alleviate Neck Pain

It’s most likely that at some point in your life you’ve experienced severe neck pain. Nowadays, more than 10% of the U.S. citizens are suffering from neck pain. Strained muscles that lead to spasms are typically caused by an underlying neck condition like spinal stenosis, arthritis, or degenerative disc disease. These conditions can occur due to injury but often develop unnoticeably, or for no clear or recognizable reason.

Keep reading to learn tips on how to relieve and prevent neck pain and discomfort.

1. Change your pillow

To achieve the best possible comfort and support for your neck, you may need to switch between many different pillows until you find the perfect one. Remember that a good pillow should keep your cervical vertebrae in a neutral position by supporting the natural curve of the neck. You’re probably changing your sleeping position in the night, so make sure to get several pillows that work for each of them.

2. Try sleeping on your back

For most people, sleeping on their back is the perfect position to achieve comfort and relieve back pain. If you experience neck problems, try sleeping on your back while placing a pillow under your arms. Pillow supports your arms and takes the load off the cervical spine.
If you have spinal arthritis or stenosis problems try sleeping at a slight incline by putting a wedge pillow behind your back or by changing your bed to an adjustable one.

3. Try swimming

Swimming is a perfect exercise for people suffering from neck or back pain. Water provides extra support for your arms and helps relax your neck muscles. Don’t forget to consult a neck pain specialist about appropriate swimming strokes and water exercises. For some people, ordinary swimming may result in a strained and tired neck. In this case, water therapy offers specifically designed exercises aimed at alleviating neck pain.

4. Position your computer monitor at an eye-level

If you’re sitting hunched over at your computer, try to place it at eye level so you can see it easily. Laptops typically make you band your head down to see the screen, so try using a second monitor in conjunction with your laptop to prevent this problem.

5. Avoid straining your neck while texting

Texting or staring down at your smartphone for a long time puts an additional load on your neck. Eventually, excessive stress on the bones and tissues in your neck can cause premature onset of degenerative disc disease. To avoid straining your neck while texting, try to raise your phone to eye level. Plus, minimize texting time, place your hands and mobile device on a pillow, and take periodic breaks.

6. Practice stretching exercises for your neck

Do short sets of exercises aimed at stretching and straightening your neck. One of the easiest neck exercises is the chin tuck exercise. This exercise is great at strengthening muscles that hold your head in alignment over the shoulders. It also helps stretch muscles at the side and top of your neck.

7. Drink enough water

By maintaining proper water balance throughout the day you can support and hydrate your cervical vertebrae discs - your neck’s natural shock absorbers. These discs mostly consist of water, so drinking more water will help maintain them flexible and robust.

The bottom line

Consider trying the aforementioned tips to reduce and prevent painful sensations and discomfort in your neck. Ensure comfortable sleep by finding an appropriate sleeping position and adding a few extra pillows. Position your computer monitor at eye level to avoid straining your neck when texting. And if you experience severe and continuous neck pain, consult a specialist to discuss possible treatment options.