We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy

Posted on 12 July 2016 by John Gil
Tags: Neck Pain, Wellbeing

Ten tips to help you avoid or address the causes of neck pain

Neck pain can be triggered by trauma, such as a whiplash injury, but they can also occur for no apparent reason at all. Muscle strains and spasms may be caused by an underlying problem such as arthritis, disc degeneration or dysfunctional joint mobility. Whether you’ve just woken up with a stiff neck, or your neck pain is due to a chronic condition, the following tips should help you reduce the pain.

1. Try a new pillow

It may seem obvious but pillows aren’t a one size fits all. Some people find their neck pain decreases when they lie on their back with a relatively flat pillow. For others a special orthopaedic pillow with a curved surface and depression for the head is more comfortable. Ask yourchiropractor for advice on pillows that are best for you.

2. Check your sleeping position

In general, sleeping on your back is the best position to let your entire spine rest comfortably. However, if you prefer to sleep on your side, make sure your pillow is not too high, usually around 4 inches thick depending on the density of the pillow. Ensure the distance between the neck and point of the shoulder is not compressed. If it feels comfortable, it’s a good fit!

3. Make sure your computer is at eye level

Sitting at your desk, make sure your eyes are level with the upper section of your monitor, if you find you are looking down, you need to adjust the monitor height. Laptops are culprits for making people look down and strain the back of the neck. Again try and prop the laptop up and keep the screen level with your eyes.

4. Avoid TEXT NECK

Texting and looking down at your mobile phone for any length of time places undue stress on your neck muscles and joints. Over time the excessive stress on joints, ligaments and tendons can lead to premature degeneration to the neck. Try to text less, raise the phone up and stop looking down, take regular breaks, and stretch the neck muscles out frequently.

5. Use a headset

If you use the phone a lot; try to avoid tilting your head to one side or cradling the phone on your neck. Any type of hands free device is a great option to stop you holding your phone incorrectly.

6. Exercise and stretch the neck

Keep your neck strong by completing short sets of stretching and strengthening exercises. Simple routines include dropping your ear to each shoulder in turn and holding for 10 seconds, and tucking your chin backwards to stretch the back of the neck.

7. Stay hydrated

Drinking water has lots of health benefits, but is especially good for spinal health, as it keeps the discs between your joints nourished and hydrated. Keep a water bottle with you and sip as the day goes on, drink a glass of water every two hours, drink two large glasses of water with every meal. It’s easy if you try!

8. Carry weight evenly

We Chiropractors often see people carrying heavy bags on one side of their body. This uneven loading on the shoulders puts a strain on your neck muscles. We suggest removing anything unnecessary from your bag, or consider a small backpack that evenly distributes weight across both shoulders.

9. Maintain proper posture

This is a key factor in neck pain. 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 a common example, often seen in desk based workers and teenagers. With every inch the head shifts forwards, an extra 10 pounds in weight is added to the muscles of the neck and upper back!!

10. See a Chiropractor

Last but not least! Neck pain is often a sign of an underlying problem or weakness. Your chiropractor is trained to identify the cause of the pain and offer treatment, support and advice to stop the pain and keep it from returning. So if your neck pain is becoming a real 'pain in the neck' make an appointment now. 

willow chiropractic

Recent blog posts

Nailsea Clinic: Let's Talk Sciatica

Posted on 19 July 2020
Tags: Active Ageing, Back Pain, Family Health, Health, Pain, Posture, Sciatica, Wellbeing

Sciatica is when the sciatic nerve, which runs from your hips to your feet, is irritated. Fashioned from nerve roots, they join together to form the largest nerve in the human body and feed each of your legs with messages from the brain and back again.

Read full post

Our Nailsea Clinic Discusses Arthritis

Posted on 13 July 2020
Tags: Active Ageing, Back Pain, Health, Pain, Pain Relief, Wellbeing

Arthritis is a very common condition in the UK, affecting millions of people each year. It's a debilitating condition that causes swelling and pain in the joints. People who suffer from arthritis often struggle with mobility and find that the condition severely impacts their lifestyle.

Read full post

Nailsea Clinic: Get Better with Bands

Posted on 06 July 2020
Tags: Back Pain, Exercise, Family Health, Health, Neck Pain, Pain, Pain Relief, Performance, Posture, Wellbeing

Resistance bands are an excellent piece of equipment to aid aches and pains or after an injury. The band helps add resistance to your motions, improving both your strength and flexibility without undue stress on the joints.

Read full post

Are you in pain?

Call us on 0800 511 8966 or fill in the form below and one of our Bristol Chiropractors will get in touch.