1. Slumping Is a Pain in the Neck
One of the most common causes of neck pain is poor posture. Sitting for hours at a computer or desk can lead to slumping that will pull and tug at the muscles holding up your head. Bending over tools or books for long periods will cause a strain on an otherwise straight posture. Tall people often drop their shoulders to try to reduce their height, causing the shoulders to pull on the tendons. Common bad habits can lead to permanent damage.
2. The Most Versatile Body Part
The neck is one of the most flexible parts of the spine, thanks to its shock-absorbing discs, muscles and ligaments. The range of motion is a full 180 degrees when it is in healthy shape. The neck is the pathway where the nerves and blood run to the brain as well, making it all the more important to maintain those pathways. The neck bones and muscles also hold up the head, one of the heaviest parts of the body.
3. Keep it Moving
When bound to a desk or reading position for extended periods, make it a habit to take tiny movement breaks at regular intervals. Look up and around the room every time you have to wait for an email to download. Lift your head as you turn the page of a book. Stretch your neck upwards before answering a phone call. At least once an hour, stand up and move your whole body, twisting and turning your neck while you stretch or walk for at least 5 of every 60 minutes.
4. Stand Up to Your Neck Pain
Practice and train your body to stand correctly to avoid neck pain from poor standing and walking posture. Imagine a string is tied to the top of your head: Stretch that string to the ceiling or the sky and imagine a delicate china cup sitting on top of it full of burning acid. If you pull that string, or let it slack, the acid will pour all over your head. Or, less dramatically, imagine you are carrying a tray of long-necked beer bottles on your head. Beauty queens practice with books on their heads for a reason: It works.
5. Correction Required
If you haven't had any major neck trauma recently, but are bothered by neck pain, try a few simple techniques before rushing to a doctor. Change the way you are sleeping, because poor posture in bed, either with too many pillows or too hard of a mattress, is often the main culprit. Apply ice or heat to the aching region for 15 to 20 minutes and see if the pain weakens. Give your head a roll, slowly stretching your neck in a circular motion for about 5 minutes, rest and repeat in the opposite direction.
