10 Tips to Prevent Neck Pain

It’s probably safe to say that most of us at some point in time have woken up with neck pain or can recall an event or injury that resulted in neck pain.

Neck pain usually arises from muscles, tendons, and ligaments—commonly referred to as the soft tissues—in and around the cervical spine (the neck). 

Muscle strain and resulting muscle spasm is often caused by an underlying neck problem, such as spinal stenosis, arthritis, or disc degeneration and can be triggered from trauma but frequently occurs insidiously, or for no obvious or identifiable reason.

Whether your neck pain is from a chronic condition or if you've just woken up with a stiff neck, the following tips should help you experience less pain.

Follow these 10 tips to protect your neck from injury:

1. Try a new pillow.

In terms of comfort and support for your neck while you sleep, there are many options and you may need some trial and error to find what works best for you. As a general rule, it is best to use a pillow that keeps your cervical spine in neutral alignment—meaning, the natural curve of your neck is supported and maintained.

2. Sleep on your back if you can.

In general, sleeping on your back is the best position to let your entire spine rest comfortably. Some people with neck problems find it helps to sleep on their back and place a pillow under each arm, with the idea that supporting each arm takes strain off the neck.

3. Make sure your computer monitor is at eye level.

Sit comfortably in front of your computer and close your eyes. When you open them, your gaze should be directly in the top-third of your computer screen. If you find you have to look down, you need to raise your monitor up.

4. Avoid neck strain from texting.

Texting or looking down at your cell phone or mobile device for any length of time puts excessive strain on your neck. 

5. Use a headset.

If you spend a lot of time on the phone, be sure to avoid tilting your head to the side or cradling your phone in the crook of your neck.

6. Exercise and stretch your neck.

Keep your neck muscles strong by doing short sets of strengthening and stretching exercises throughout the day.

7. Stay well hydrated.

Yet another reason to drink lots of water during the day is to nourish and hydrate the discs—the spongy structures that lie between the vertebrae in your neck. These discs are made up of mostly water, so staying well hydrated will help keep your discs pliable and strong.



8. Carry weight evenly.

A common mistake people make is carrying a heavy purse or briefcase on one side of their body. This uneven load can cause your shoulders to become uneven, straining your neck muscles.
First, try to lighten your load by taking only your essentials in your purse or briefcase, and make an effort to keep your shoulders level at all times when you carry it. Consider using a backpack that distributes weight evenly across both of your shoulders.




9. Maintain supportive posture.

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 the most common example of poor posture that contributes to neck pain. This occurs when the neck slants forward, placing the head in front of the shoulders.



10. Relieve trigger-point pain.

Irritation to the facet joints of the lower cervical vertebrae in your neck can result in muscle trigger point pains. Trigger points are small knots in the muscle or fascia—which is a layer of tissue under your skin and around the muscle—that can lead to pain. 


Bonus tip: Put your phone away.
Most of us don't realize how much time we spend looking down at our phone with our head and neck in a flexed forward position. This bent-forward position puts a great deal of added stress on bones, joints, and ligaments in your neck that simply weren't designed for it.
Putting your phone away, or holding it in a way that keeps your neck aligned on top of your shoulders, is one of the simplest and best changes you can make to help your neck.
We hope the above tips will help you in your efforts to reduce and prevent neck pain.

About PUSM
Shenyang Pusman Medical Equipment Co., Ltd. was established in 2006. It is a professional enterprise integrating R & D, manufacturing and sales. It specializes in producing medical equipment according to national standards. Our company's main products: medical electric saw drill series; imported brushless motor series; domestic high-quality brushless motor series; medical electric drill pendulum saw integrated multi-functional system; hand, foot and ankle special system; pedicle screw screwing into special power; external Fixed needles are screwed into special power; external fixation series; bone cement; bone cement guns and other orthopedic surgical instruments.

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