Without knowing it, you may be encouraging neck pain by the way you perform everyday activities. How you carry yourself can invite neck pain or help keep it at bay. In general, try to keep your head balanced directly over your spine, so it is not leaning forward or cocked to one side. That's because your neck's principal job is to support your head, and your head weighs a lot—about 10 to 12 pounds.
Many times, you can prevent a stiff neck with some lifestyle changes and ergonomic workplace tools. Prevention may also mean breaking some bad habits, like poor posture. In addition, regular exercise can strengthen your muscles and make them less likely to be strained or injured. Also, not smoking or quitting smoking can help prevent neck pain. Quitting can be difficult. Talk to your doctor to create a quit-smoking plan that is right for you.
Create an ergonomic workplace
Many people work at a computer desk for eight hours each day. This can contribute to a stiff neck, as well as other ailments. Here are some ways to prevent a stiff neck at work:
Adjust your chair into a comfortable position with your feet flat on the floor and your knees a bit lower than your hips.
Use ergonomic posture while sitting, with your back straight and your arms level to the desk.
Adjust your computer so that it’s at eye level.
Use an ergonomic keyboard and mouse.
Stand up to stretch and move every hour.
Limit smartphone use
Constantly looking down at your phone pulls on your neck muscles and puts a constant strain on them. If you have to use your smartphone often, try some of these tips to reduce your neck strain:
Hold your phone at eye level.
Don’t hold your phone between your shoulder and your ear.
Use earbuds or headphones.
Take a break from your phone hourly.
After using your phone, stretch to relax your muscles
Don’t drive for long periods at a time
Just like sitting at your desk all day, sitting behind the wheel of your car can affect your neck. If you have to drive for long periods, here are some tips for preventing a stiff neck:
Take breaks to stand up and stretch.
Set an alarm to remind you to check your posture while driving.
Set your seat in a position that provides you the most support and puts you in good posture.
Don’t text and drive. It’s illegal, dangerous, and bad for your neck to be repetitively looking up and down from your phone to the road.
Stretch
Periodically stopping to stretch is a great way to help prevent getting a stiff neck. Stretches include:
Roll your shoulders back and forth.
Squeeze your shoulder blades together several times.
Slowly move your ear to your shoulder on each side.
Slowly turn your head from side to side.
Change your sleep position
The position you sleep in at night can also affect your neck. Sleeping on your side or your back puts less strain on your neck than sleeping on your stomach. When you sleep on your stomach, you’re forcing your neck to strain for long periods of time and this can cause pain and stiffness.
If you sleep on your side for all or part of the night, you can buy a pillow with neck support.
Rarely, neck pain can be a symptom of a more serious problem. Seek medical care if your neck pain is accompanied by numbness or loss of strength in your arms or hands or if you have shooting pain into your shoulder or down your arm.
