www.JEIAR.com
www.JEIAR.com

                Neck Pain - Prevention 

Neck pain is usually caused by injuries and sprains associated with the muscles, tendons, and ligaments around the cervical spine (upper part of the spine), but it can also be caused by a cervical herniated disc or cervical stenosis.

 

Follow these 10 tips to protect your neck from injury :

 

1. Sleep with a cervical pillow

Cervical or Orthopedic pillows are contoured to support the spaces under the head and neck with deeper depressions where the head lies, and extra support under the neck.

They help keep the neck in alignment with the spin.

2. Increase magnesium intake

 

Neck and Shoulder pain is most frequently the result of a sprain or muscle strain. Increasing your intake of magnesium, a mineral that aids in the contraction and relaxation of muscles, may help avoid these pain causing problems.

 

Magnesium is commonly found in fruits, vegetables, beans, soy products, and whole grains. Read the nutrition labels on products to see how much of your daily recommended amount of magnesium they provide.

3. Sleep on your back

 

Sleeping on your back is the best position to let your entire spine rest comfortably. If you prefer to sleep on your side or on your stomach, make sure your pillow is not too high-around 4 to 6 inches thick. This will prevent your head and neck from turning unnaturally to either side.

4. Position your computer screen at eye level

 

Sit comfortably in your office chair in front of your computer and close your eyes. When you open them, your gaze should be directly in the middle of your computer screen. If it is not, use books or other items to adjust the screen height.

 

Do not allow your head to drift forward over your shoulders. Take frequent breaks: get up and move around at least every 30 minutes.

5. Use a telephone headset

 

Be careful not to hold your phone when writing messages in the wrong position in the picture and between your ear and shoulder. A hands-free device is a great way to talk on the phone without being tempted to hold your phone incorrectly.

6. Exercise your neck muscles

 

Keep your neck muscles strong and supple by doing strengthening and stretching exercises frequently throughout the day. One of the simplest exercises to do often is the chin tuck exercise. We recommend 7 yoga steps for neck pain below

 

This exercise helps strengthen the muscles that pull the head into alignment over the shoulders. It also stretches the scale and suboccipital muscles.

7. Stay Hydrated

 

The discs between the vertebrae in the spine are made mostly of water. Sip water throughout the day to stay hydrated, keeping the discs pliable and healthy. Ideally, try to drink 8 large glasses of water a day.

 

 

     8. Carry weight evenly

 

A common mistake people make is carrying a heavy purse or a brief case on one side of their body. This causes the shoulders to become uneven, straining the muscles and causing pain.

 

Take only your essentials in your purse or briefcase, and make an effort to keep your shoulders level at all times when you carry it. Consider using a backpack that distributes weight evenly across the shoulders.

 

 

9. Maintain proper posture

 

Poor posture can cause neck pain, by straining muscles and ligaments that support the neck, resulting in injury over time.

 

The “head and shoulders forward posture” is the most common poor posture that contributes to neck pain. This occurs when the neck slants forward, placing the head in front of the shoulders.

 

This posture causes the upper back to slump forward as well, placing a strain on the entire spine

10. Prevent whiplash

 

Whiplash occurs when people are rear-ended in their vehicles. The best way to protect yourself from a whiplash injury is to drive a car with a highly rated head restraint. Adjust the head restraint by following the owner’s manual.

 

Always practice defensive driving: when stopped in traffic, check your rear-view mirror to make sure no one is speeding up behind you. Have an escape route planned (usually the shoulder of the road) so you know where you will go if you do notice someone speeding up behind you.

 

Keep in mind that not all of these are proven as evidence-based treatments for chronic neck pain, and you should speak with your doctor before beginning a new therapy!

Keep in mind that not all of these are proven as evidence-based treatments for chronic neck pain, and you should speak with your doctor before beginning a new therapy!

JEIAR