1. Sleep in the Right Position
Don't sleep on your stomach, since this will put stress and strain on your neck, which could lead to pain. The stress will be there whether you've got your face down in the mattress or pillow or your head is turned to the side. Instead, sleep on your back, on a medium-to-firm pillow with good neck support. If you can't stand to sleep on your back, then sleeping on your side will do if you properly support your neck with a memory foam or contoured pillow for side sleepers.
2. Don't Sit or Stand for Too Long
If your job involves long periods of sitting, get up every hour and walk around the office a few times. Do the same thing on long plane rides or car trips. If you have to stand up for long periods, try to take a break to sit down for 5 minutes every hour. If this isn't possible, bend over and touch your toes frequently throughout the day, or place one foot on a telephone book for 10 to 15 minutes at a time several times a day to relieve the stress on your spine. Also, using an ergonomically correct chair will help prevent neck pain if you have a desk job.
3. Relax as Much as Possible
Relax tight neck muscles several times a week by taking a hot bath, letting hot water in the shower fall directly on the neck or by applying a warm pack. Once or twice a month, get a professional massage to keep neck muscles loose and flexible. At least once a day, do some gentle stretching by rotating your head around clockwise and counter-clockwise through its full range of motion.
Regularly practicing relaxation techniques, such as meditation, will also help prevent neck pain. Once a day, sit quietly for 20 minutes, shut your eyes, relax all of your muscles and focus on your breathing. If your attention wanders, simply bring it back to your breathing without judgment. Afterward, you'll feel much more relaxed all over, which will reduce the chance of developing pain of any kind.
