Approximately seven out of 10 Americans will experience a sore neck at least once in their life, according to Harvard HealthBeat. Neck pain can affect your entire body, limiting your mobility and reducing your quality of life. Don't let a sore neck ruin your plans. Make lifestyle changes and follow a fitness regimen to help you reduce neck pain and prevent incidences of a sore neck.
Practice Proper Ergonomics
Regular, routine use of certain muscles can cause stiffness, pain and other problems in the neck region. Practice proper ergonomics to ensure healthy, proper neck movement and to proactively prevent a sore neck. Proper positioning can also reduce your chance of exacerbating any pre-existing neck pain. At your work desk, make sure your computer monitor's at a height where you can look at it without bending your head upward or downward. When you're on the phone, hold the phone with your hand or use a headset instead of bending your head against your shoulder. When driving, adjust your rear-view mirror so you don't have to crane your neck to see properly.
Stretch It Out
Regular stretching can help loosen and warm up your neck's muscles and tendons, which may help prevent neck pain and reduce existing soreness and tension. To stretch the lateral sides of your neck, sit with your back straight and bend your head toward your left shoulder without moving either of your shoulders. Hold this position for a few seconds, then repeat for your right shoulder. To stretch the front and back of your neck, bend your head downward so your chin is moving toward your chest, hold for a few seconds, then bend it toward your back.
Watch How You Carry Things
Avoid shoulder bags and similar devices that place pressure on one side of your body. This can cause a strain and soreness in your shoulders and neck. Ideally, keep your bags as light as possible. If you can't avoid it, such as if you're a student and need to carry a lot of books, use a backpack with waist straps that place the weight on your hips instead of on your shoulders.
Use Hot or Cold Compresses
Apply a hot or cold compress to your neck for immediate relief of pain. Make your own compress by wrapping a pack of frozen vegetables in a thin towel or dampening a towel and microwaving it until it's warm. Or apply a commercially prepared compress that uses chemicals to create hot or cool temperatures. A cold compress helps to lower muscle and joint inflammation in your neck. Meanwhile, a hot compress helps to soothe and relax stiff neck muscles and tendons.
