Stop Doing This If You Want Less Neck Pain

Is life literally giving you a pain in the neck right now? Neck pain can be caused by anything from arthritis and poor posture to herniated discs or whiplash. 

Neck pain shouldn’t go undiagnosed. As with any medical condition, early treatment yields the best outcome. You should seek help immediately if you’ve experienced head and/or neck trauma from an accident or a fall. The caring staff at Apollo Pain Management get to the root of your neck pain right away using diagnostic tests, then begin treatment to relieve your pain. 

Sometimes, lifestyle habits cause neck pain. Following are habits to break if you want less neck pain. 

Stop hunching over your computer or tablet 

Do you lean forward and hunch over your computer with your head in front of your shoulders? This poor postural position causes neck pain. 

Keep your chin tucked in. If your head is too far forward by even an inch, you’re adding 10 pounds of weight to your neck and back muscles. 

Use ergonomics to help relieve your neck pain. Use an ergonomic chair with back support. Place extra pillows at your back if you need to in order to keep your arms at a 90 degree angle when touching the keyboard. Your feet should be flat on the floor. 

The computer should be at eye level. Place objects under your laptop to get it to the right level, or use a separate monitor. Your mouse should be beside the keyboard; you shouldn’t have to reach forward to get to it. 

Stop working for hours without getting up and moving

Are you a computer jockey who works long hours at a desk? Perhaps you get so wrapped up in your work that you stay in the same position for hours. 

You may be holding your neck in a poor postural position. If it arches up, you may be straining the trapezius muscle that helps hold your neck in a stable position. The muscle extends to your shoulders and upper back. Continuous strain results in painful muscle knots. 

Set an alarm to get up and stretch every 20 or 30 minutes. Walk around and get a cup of coffee. Roll your shoulders back and forth. Make sure you’re sitting with the correct posture when you sit back down.

Stop tilting your head when using your phone

Do you have a habit of putting your phone between your ear and your neck? It’s no surprise that your neck is hurting. If your job involves constant phone use, make sure you use a headset. 

Stop looking down at your phone while texting

Do you look down at your phone for extended periods of time while you’re reading what’s on it or texting? If so, you’re placing extra strain on your neck. That strain can lead to early degeneration of the joints. Raise your phone to eye level as much as you can. 

Stop sleeping with more than one pillow under your head

Don’t prop up your head with extra pillows when you sleep. This moves your cervical spine out of natural alignment. Sleeping on your back provides your spine with relief. If you sleep on your side, make sure your pillow isn’t too thick. 

For prompt diagnosis and treatment of neck pain, call Apollo Pain Management or request an appointment through our online portal. We have two offices to serve you — in Sun City Center and Bradenton, Florida.