5 Ways to Prevent Neck Pain

Man with Neck Pain

 

What Causes Neck Pain?

Neck pain is often caused from overuse or improper posture. Many office workers will hunch when they work or strain their neck from improper computer placement. Other causes of neck pain may include:

 

 

How Can I Prevent Neck Pain?

 

1. Change the Way You Sleep

If you find yourself waking up in the morning with neck pain, it is time to change the way you sleep. Neck pain can stem from your sleeping position, your pillow, or your mattress.

If you sleep on your stomach, try sleeping on your back or your side. It is also important to invest in a good quality pillow. Memory foam pillows and ergonomic pillows are a great option to relieve neck pain. If you’ve had your mattress for a long time, it may be time to get a new one, or purchase a mattress topper. You should find a mattress that is comfortable and supportive. It is typically best to avoid mattresses that are overly soft or overly hard, but only you will know what is best for you.

 

2. Start Moving More

Being sedentary too often can lead to neck and back pain. Incorporating a little bit of movement into your day can make the biggest difference. Try going on short 10-minute walks throughout your day or going biking after work!

 

3. Revamp Your Workspace

It is so easy to find yourself hunching over during the workday, which is why it’s important to have the right setup.

One of the simplest things you can do is making sure your computer/monitor(s) is set up at eye level. You can also purchase ergonomic equipment to support your body as you work. Having a supportive chair, sit-stand desk, and a standing mat, can all be great tools to support your neck!

 

4. Lose Weight

Your spine supports your whole body, so being overweight can put unwanted pressure on it. Although it is not easy to lose weight, it can help take some of that pressure off your spine.

 

5. Talk to a Spine Specialist

If you have suffered from neck pain in the past, or you are currently experiencing neck pain, talk to a neck doctor about neck pain prevention. They will be able diagnose your condition and come up with a treatment plan so you can live pain-free!

Our spine doctors in Nashville and Franklin are some of the best in Tennessee! Call us or request an appointment online today!

Author
Marina von Rutenberg Marina is the Marketing Coordinator for Elite Sports Medicine + Orthopedics. She has been writing and reviewing medical content since 2021. https://www.linkedin.com/in/marina-von-rutenberg/

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