A sudden, jarring movement of the head can result in torn neck muscles or tendons, a condition that specialists refer to as "neck strain." When there is damage of this sort, the neck muscles spasm, and you will likely experience pain and difficulty moving your head. Car accidents and contact sports are common causes of neck strain, but you may also suffer as a result of poor posture and bad habits. While you are powerless to prevent some cases of neck strain, there are specific measures you can take to protect yourself from this uncomfortable condition.
Step 1
Stretch and strengthen your neck muscles to ensure they are strong and supple. Regularly stretch your neck by tilting your head ear-to-shoulder, turning it side-to-side and rotating it gently in smooth, slow circles.
Step 2
Maintain proper posture throughout the work day. Press your shoulders down and slightly back and keep your head centered over your shoulders when you sit at your desk. Adjust your desk, chair and computer equipment to enable and promote good posture. Keep your computer monitor at eye level and directly in front of you to prevent extreme lifting or dropping of your chin or awkward tilting of the head.
Step 3
Carry a lightweight backpack rather than a side-bag or heavy purse. Evenly distribute the contents of your bag and wear both shoulder straps to center the weight of your load. If your pack has a waist strap, use the strap to lift your belongings up and off your neck and shoulders and to distribute the weight of the pack more evenly across your body. If you do opt to carry a bag with only one shoulder strap, empty the bag of heavy non-essentials.
Step 4
Move around throughout your work day. Gently stretch and relax your neck muscles at your desk every 10 to 15 minutes and take a brief walk every hour. Change tasks periodically to vary your position at your desk. Alternate between typing, reading and organizing papers.
Step 5
Avoid cradling the phone between your ear and shoulder. Keep your neck long and your head centered over your spine, leaving space between your ear and your shoulder.
Step 6
Sleep with your head aligned with your spine and avoid sleeping on your stomach, if possible. Opt for a flat pillow that does not force your head out of a neutral position. Fatter pillows can cause strain by causing your head to tilt up awkwardly.
Tips and Warnings
- Help your child avoid neck strain by teaching him about proper posture and mechanics. Instruct him how to pack and carry his school bag safely. Realize that you may need to make adjustments to your home computer area to suit your child's smaller stature.
References
- Upstate Medical University: Neck Strain
- Harvard Health Publications: Neck and Shoulder Pain
- Langone Medical Center: Muscle-related Neck Pain
- Texas A&M AgriLife Extension; Choosing the Correct Backpack for Your Child; Courtney J. Schoessow; August 2005
- American Physical Therapy Association: What You Need to Know about Neck Pain
