Neck Pain Prevention
Neck Pain Prevention
Did you know that your neck has a lot of work to do each day? Your head can weigh 8 pounds or more!
Neck pain feels very different for everyone, but there are a few tips that you can try to help alleviate pain:
- Take breaks & stretch out
- Be careful on the phone
- Evaluate your driving posture
- Use proper lifting techniques
- Stretch & strengthen your base
Take Breaks & Stretch Out
If you work at a computer or drive long distances, your neck can get stiff from being in the same position. So, every 20 to 30 minutes, take time to stop what you are doing and move around.
Try a few simple neck stretches to help you keep neck pain at bay. Also be sure to sit with appropriate posture, keeping your head back over your spine and your shoulders pressed down.
Healthy Tips: Try stretching three times a day to keep your neck loose.
Be Careful on the Phone
If your day involves a lot of time on the phone, make sure you are holding the phone correctly, to avoid a pain in the neck. You should avoid cradling the phone on your shoulder because that can cause neck and shoulder pain. Instead, hold the phone with one hand and keep your neck erect. Switch ears regularly as well.
Lastly, consider investing in a hands-free headset so you can use the phone without changing your posture at all!
Healthy Tips: Try a hands-free headset or using speaker phone.
Evaluate Your Driving Posture
Adjust your car seat so it provides proper support for your neck and your back. Make sure you are sitting with correct posture in an upright position that supports your head and neck.
You should not need to reach for your steering wheel. Instead, your arms should be in a comfortable, slightly bent position.
Healthy Tips: Every time you stop at a light, stretch your neck side to side.
Proper Lifting Technique
Proper lifting technique is important to prevent back and neck injuries.
As you are lifting, be sure to use your legs. Proper technique involves planting both feet near the object and squatting down, bending at the knees, not the waist. Firmly grip the object with both hands and slowly straighten your legs as you rise. Avoid sudden twisting movements because that can result in sore or strained muscles.
Healthy Tips: Take time to learn how to lift correctly.
Stretch & Strengthen Your Base
A healthy neck starts with a healthy body to support it. Make sure you take some time to stretch out your shoulder and chest muscles because these muscles play an important role in supporting your neck.
Add strengthening exercises to your workout routine that focus on shoulder and chest strength, like push-ups and the shoulder press.
Healthy Tips: An apple (and 30 push-ups) a day keep the doctor away.
This material is presented for informational and educational purposes only. This information does not constitute medical advice and is not intended to be a substitute for professional medical advice. You should always seek the advice of a physician or other qualified health care provider before beginning any exercise program. If you experience any pain or difficulty with these exercises, stop and consult your health care provider. ADVANCED PAIN MANAGEMENT MAKES NO WARRANTIES, EXPRESS OR IMPLIED, THAT THE INFORMATION CONTAINED IN THESE MATERIALS WILL MEET YOUR NEEDS.