How to Prevent Neck Pain from Taking Over Your Life
Have you ever woken up with a ‘crick’ in your neck that just felt awful? Or wrenched your neck by lifting up something that was just too heavy and ruined the rest of your day? Have you ever had to cancel something you were really looking forward to because your neck just hurt too darn badly to go? Neck pain is a quite common ailment, but that doesn’t change the fact that when it occurs it pretty much can take over your life. And that is a real pain in the proverbial neck!
What you are usually experiencing with neck pain are injuries and issues with the soft tissue of the cervical spine (neck) area. This soft tissue is comprised of the muscles, ligaments, and tendons both in and surrounding the cervical spine. This neck pain can often be chronic in occurrence and stem from something like spinal stenosis or disc degeneration, or it can be a one time injury that seemingly springs from out of the blue. This neck pain can present as headaches, stiffness, muscle aches or soreness, and even weakness, tingling or numbing.
Here is some of our best advice for neck pain prevention:
1. Watch how you sleep
Sleeping should be your chance to take the pressure off of your neck and allow it to rest and recuperate in a neutral, pain-free position during the night. Unfortunately, too many people contort their head and neck into odd positions when they sleep, either by using bad pillow or propping up their neck at an unusual angle. Or, they fall asleep in places other than their beds, like nodding off while watching TV on the sofa or in a chair. When it’s time for sleep, you might prefer an orthopedic pillow, or opt for a firm pillow, but no matter which feels better to you, remember to keep your neck aligned with your spine and in a neutral position.
Lastly, while it may be difficult for some, sleeping on your back will be easiest on your neck. You can even place a pillow underneath each arm to take the maximum pressure off your neck. If you are a side sleeper, make sure that your pillow is placed an appropriate distance from both your shoulder and neck to take the pressure off and support your cervical spine.
2. Put down that heavy purse
Have you ever offered to carry a person’s bag, only to almost fall to the floor because you weren’t anticipating how heavy it was? What’s inside of there anyway? Too many of us carry extremely heavy purses, briefcases, or totes on a daily basis. This creates a constant and asymmetrical load on our bodies. The results? Your shoulders become uneven, and that can lead to significant neck strain.
Clean out those heavy bags and think about what you really and truly need for your day. If you do have to carry something heavy like a laptop or books, think about using a backpack or other bag that can distribute weight more evenly.
3. Calm down on smart devices
Have you heard of text neck? Well, if you use your cell phone to text, write emails, or surfing Facebook, chances are you’ve encountered “text neck,” aptly named for the condition that develops in people who are consistently hunched over, with their heads aimed down at their phones.
For every inch the head shifts forward, an extra 10 pounds is added to the weight the muscles of the upper back and neck work to support. This means that a 5-inch shift forward results in a whopping 50 pounds of extra weight for those muscles! The end result of this can be catastrophic.
With the world increasingly at our fingertips, people are spending more and more time on their smart devices, usually in terrible positions that increase pressure on their spines. So make sure that you are bringing your phone to eye level whenever possible and keep your chin tucked in so you don’t inch your head forward. Most importantly, limit your time on smart devices. Your neck and back will thank you for it.
4. Stop cradling the phone
We’ve all seen people with their phone between their ears and shoulders in order to leave their hands free to do other things. Have you ever stopped to think how hard this is on your shoulders and neck? Imagine a proper, neutral spinal position--and now tilt your head to the side, applying pressure to hold a phone. What happens to the alignment of your spine? If you can’t use your speaker phone, then use a hands-free device like a headset so you can maintain great posture while talking on the phone. An ounce of prevention is worth a pound of cure.
5. Drink your water
Like the rest of your body, the lumbar and cervical discs in your spine are mostly comprised of H2O. When you don’t allow yourself the proper hydration, these discs become dehydrated and hardened, making them more prone to injury. So, do yourself a favor, and make sure you are getting the recommended daily amount of water. Having trouble getting in that agua? Try breaking it up: drink 3 glasses with breakfast, 3 with lunch, and 3 with dinner. That way, you develop the habit of getting in your fluids and keep your spine flexible and healthy in the process!