Posture Tips for Improving Neck Pain

Your neck has the big and important job of holding up your head, which weighs 10-11 pounds on average. More than 10% of the population suffers from some type of neck pain. Whether due to an injury or bad posture, neck pain can have a negative impact on your ability to function.

At Ohio Institute for Comprehensive Pain Management in Centerville, Ohio, Dr. Mervet Saleh treats all types of pain, including neck pain. Dr. Saleh uses the latest diagnostic techniques to pinpoint the cause of your neck pain and the latest treatments and therapies to provide relief. 

Causes of neck pain

Your neck is composed of seven vertebrae, several powerful muscles, and many tendons and ligaments. Any one of these parts can be injured or damaged, causing you significant pain. This pain can result from conditions such as arthritis, injuries such as whiplash, or lifestyle habits such as bad posture.  

Posture tips for improving neck pain

If you’re having persistent neck pain that’s not caused by an injury or condition, it’s important to look at your daily routine to see if you’re doing anything that’s contributing to the pain. Having tension in your neck, holding it in an odd position, or putting strain on it can cause lingering neck pain.

Know your posture

It’s important to note your general posture when you’re standing or sitting. You ideally want your shoulders relaxed and aligned over your hips, and your ears positioned over your shoulders. Look for tension in your neck and shoulders and see if you can relieve it by taking a deep breath and relaxing your muscles. 

Monitor your workstation

If you work in front of a computer all day, you need to make sure that your monitor is in the correct position. You want the top of the monitor slightly below the top of your head and any materials you’re working with positioned right in front of you. Avoid prolonged twisting of your neck or looking up and down.

Drive comfortably

Driving a vehicle can be stressful, whether you’re navigating busy city traffic or stuck on the highway for hours at a stretch. It’s possible to develop neck pain while you’re driving. Adjust your seat, steering wheel, mirrors, and head rest to get your neck in a comfortable position without strain.  

Take breaks

Whenever you’re doing anything for a long period of time, take frequent breaks. Get up, move around, allow your body to decompress and relax. Gentle neck stretches, such as turning your head from side to side, and tilting it to each shoulder, can help relieve neck tension.

Carry carefully

It’s easy to strain your neck if you’re carrying a heavy or awkward load. Ask for help if you can’t carry something yourself, or use a cart if available. Avoid heavy shoulder bags that can put a strain on your neck, shoulders, and back.

Sleep well

Neck pain can also be caused by your sleeping posture. Use a small, firm pillow to support your neck that allows your head to remain in alignment with the rest of your body. If you notice your neck hurts most in the mornings, you may want to evaluate and make changes to your sleeping position.

Hold the phone 

When you’re multitasking and need to be on the phone, it’s tempting to tuck the phone between your head and your shoulder, leaving your hands free. However, this can cause significant strain on your neck. Avoid doing this if possible; either hold on to your phone or put it on speaker mode. 

Neck pain can be caused by a number of conditions and injuries, and posture issues can make it worse. Dr. Saleh can help you identify habits in your life that may cause neck pain.

You don’t have to live with neck pain! Proper diagnosis and treatment await you at Ohio Institute for Comprehensive Pain Management. To set up an appointment, call our office or use our online booking tool today.

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