Why your neck hurts and how to prevent that 

When it comes to neck pain, an ounce of prevention may be worth a pound of cure.  A pain in the neck is one of life’s most annoying symptoms having the ability to disrupt, irritate, and aggravate an otherwise good day.

You may wonder, how did this happen? Why is my neck hurting, having spasms, or just plain doesn’t feel good?  There can be multiple causes of neck pain from age-related wear and tear,  poor sleeping positions, or cradling the phone between your shoulder and ear causing a “crick in the neck.”

Neck pain does not occur overnight. Usually, neck pain evolves over many years, brought on by arthritis and degenerative disk disease and then made worse by poor posture, declining muscle strength, stress, and a lack of sleep. Modern technology is particularly unkind to our necks. Nestling our iPad, Kindle, or laptop in our laps to read, sitting with poor posture, produces extreme neck flexion.  This can be okay for a little while, but over time, it creates a lot of pain and strain on your neck.

Fortunately, for most of the causes of neck pain, there is usually a good solution to minimize the discomfort.  When you pay more attention and become more aware of how your neck is positioned during the day, your neck will thank you and you will feel much better.

Here are some possible causes of why your neck hurts:

·      Sleeping in the wrong position

Sleeping positions can either prevent or cause neck pain.  The two positions when sleeping easiest on your neck is either on your side or on your back. If you sleep on your back, choose a rounded pillow to support the natural curve of your neck, with a flatter pillow cushioning your head. This can be achieved by tucking a small neck roll into the pillowcase of a flatter, softer pillow, or by using a special pillow that has a built-in neck support with an indentation for the head to rest in. Other additional ideas that can help include:

·      Using a feather pillow which easily conforms to the shape of the neck.

·      Use a traditionally shaped pillow with “memory foam” that conforms to the contour of your head and neck.

·      Avoid using too high or still a pillow, which keeps the neck flexed overnight and can result in morning pain and stiffness.

·      If you sleep on your side, keep your spine straight by using a pillow that is higher under your neck than your head.

·      Avoid using too many pillows.  Sleeping with several pillows under your head can stifle your neck’s range of motion.

·      When riding in a plane, car, or train, or even just reclining to read a book or watch TV, a horseshoe-shaped pillow can support your neck and prevent your head from dropping to one side if you doze.

·      Sleeping on your stomach is tough on your spine.  It arches the back and your neck is turned to the side, which can result in a stiff, sore neck the next day. 

·      Staying in one position for too long

Get up and move around often during the day.  This prevents your neck getting “stuck” in an unhealthy position causing pain.

·      Not practicing good ergonomic adjustments

Position your computer monitor at eye level so you can see it easily. Use the hands-free function on your phone or wear a headset. Prop your tablet on a pillow so that it sits at a 45 degree angle, instead of lying flat on your lap.

·      Not keeping your eye glass prescription up to date

If your eyeglass prescription is not up to date, you tend to lean your head back to see better, resulting in neck strain.

·      Overextending your limits

As an example, if you are going to move a large, heavy piece of furniture across the room, consider what it might do to your neck and back.  Ask for help instead.

·      Poor posture

Many people go through their day without ever paying attention to their posture. Poor posture is simply bad for your body and especially your neck.  It can cause muscle overload when muscles in your neck and upper back must continually overwork to counterbalance the pull of gravity on the forward head.  As a result, muscles become more susceptible to painful strains and spasms. In addition, the longer poor posture is continued, such as hunching over a computer or slouching on a couch, the more likely neck pain and stiffness will develop.

Now is the day to begin practicing good posture.  Do several postures checks throughout your day and slowly, but surely, you’ll gain better posture helping relieve neck pain over time.

Best ways to combat neck pain

To achieve a pain-free neck, here are some tips to incorportate:

·      Weight training will strengthen your muscles which simultaneously improve your posture lessening the possibility of neck strain.

·      Weight-bearing exercises such as brisk walking, tennis, or dancing help protect against thoracic spine compression fractures. These fractures cause you to stoop, which can put added stress on your neck.

·      Do gentle stretches for your neck and the rest of your body.