6 Amazing Ways to Prevent Neck Pain
Neck pain is a widespread problem that affects nearly everyone at some point, while 13 percent of Americans experience chronic neck pain. The muscle spasm often results from a neck injury, overuse, improper posture, or underlying conditions. The common underlying conditions that may cause neck pain includes spinal stenosis, arthritis, or disc degeneration. Regardless of the cause and your current health condition, certain tips can help you prevent neck pain.
Below are 6 effective recommendations on how to decrease the risk of neck pain and ensure the quality of your life.
1. Sleep on your back
Sleeping on the back is the best option for people suffering from neck pain. This sleep position allows your spine to rest comfortably. To relieve strain from your neck, you may also try to place pillows under each arm. This can help decrease the risk of pain. For people with conditions like spinal arthritis or stenosis, it can be helpful to sleep at a slight incline. In this case, you may opt for a foam wedge pillow or switch to an adjustable bed.
If you prefer sleeping on the side, make sure that your pillow isn’t thicker than 4-6 inches. This height usually prevents bending your neck and head in an unusual position while you sleep.
2. Maintain a healthy weight
You may not realize that excessive weight affects your back, but it is bad for your spine, including your neck. When your arms and breasts get heavier, you start hunching forward. Carrying extra pounds can also cause strain in your neck. Over time, neck overstraining can lead to disc degeneration and chronic neck pain.
3. Adjust your computer screen
It is crucial to sit comfortably in front of your computer to prevent neck pain. When the computer monitor is too high, you will have to look up for hours. When the monitor is too low, you have to look down. These postures put excessive strain on your neck and lead to neck pain. To ensure you are comfortable while working, your gaze should be directly to the top-third of the computer screen. This helps decrease the risk of pain in your neck.
4. Stay hydrated
This is another reason for you to drink enough water. Water helps to nourish and hydrate the discs in your spine. They lie between the vertebrae in your neck. Discs are made of mostly water so proper hydration is crucial to keep your spine discs pliable and strong. To keep your discs moisturized, you need to drink about 8 glasses of water every day.
5. Change your pillow
There are many options of pillows that can help support your neck during the night’s sleep, but you may need to try which one will be better for you. Pillows need to hold your spine in a neutral position and provide support. The choice of the pillow also largely depends on your neck problems and your sleep preferences. For example, for those preferring to sleep on their back, a relatively flat pillow may be helpful.
If you change your sleep position, it is recommended to have several pillows for each position. This can help you ensure a comfortable sleep and avoid morning pain and stiffness.
6. Quit smoking
Smoking is the major cause of back issues. Toxins that enter your body along with smoke, can damage your bones and soft tissue in the spine. This puts you at greater risk of disc degeneration and spinal instability. Smoking reduces the blood flow around the body. Poor supply of blood and oxygen can also take a toll on your neck muscles and cause neck pain.
Neck pain is a widespread problem that affects nearly everyone at some point, while 13 percent of Americans experience chronic neck pain. The muscle spasm often results from a neck injury, overuse, improper posture, or underlying conditions. The common underlying condition that may cause neck pain includes spinal stenosis, arthritis, or disc degeneration. Regardless of the cause and your current health condition, certain tips can help you prevent neck pain.
Below are 6 effective recommendations on how to decrease the risk of neck pain and ensure the quality of your life.
1. Sleep on your back
Sleeping on the back is the best option for people suffering from neck pain. This sleep position allows your spine to rest comfortably. To relieve strain from your neck, you may also try to place pillows under each arm. This can help decrease the risk of pain. For people with conditions like spinal arthritis or stenosis, it can be helpful to sleep at a slight incline. In this case, you may opt for a foam wedge pillow or switch to an adjustable bed.
If you prefer sleeping on the side, make sure that your pillow isn’t thicker than 4-6 inches. This height usually prevents bending your neck and head in an unusual position while you sleep.
2. Maintain a healthy weight
You may not realize that excessive weight affects your back. But it is bad for all your spine, including your neck. When your arms and breasts get heavier, you start hunching forward. Carrying extra pounds can also cause strain in your neck. Over time, neck overstraining can lead to disc degeneration and chronic neck pain.
3. Adjust computer screen
It is crucial to sit comfortably in front of your computer to prevent neck pain. When the computer monitor is too high, you will have to look up for hours. And when the monitor is too low, you have to look down. These postures put excessive strain on your neck and lead to neck pain. To ensure comfortable work, your gaze should be directly in the top-third of the computer screen. This helps decrease the risk of pain in your neck.
4. Stay hydrated
This is another reason for you to drink enough water. Water helps to nourish and hydrate discs in your spine. They lie between the vertebrae in your neck. Discs are made of mostly water so proper hydration is crucial to keep your spine discs pliable and strong. To keep your discs moisturized, you need to drink about 8 glasses of water every day.
5. Change your pillow
There are many options of pillows that can help support your neck during the night’s sleep. But you may need some trials to find which one will be better for you. Pillow needs to take your spine in a neutral position and provide support. The choice of the pillow also largely depends on your neck problems and your sleep preferences. For example, for those preferring to sleep on the back, a relatively flat pillow can be helpful.
If you change your sleep position, it is recommended to have several pillows for each position. This can help you ensure a comfortable sleep and avoid morning pain and stiffness.
6. Quit smoking
Smoking is the major cause of back issues. Toxins that enter your body along with smoke can damage your bones and soft tissue in the spine. This puts you at greater risk of disc degeneration and spinal instability. Smoking reduces the blood flow around the body. Poor supply of blood and oxygen can also take a toll on your neck muscles and cause neck pain.
