Chiropractor Toms River Nj | Neck Pain Prevention Strategies

Neck pain can occur as a result of an injury, but more commonly it is caused by stress and strain, poor posture habits and holding the neck in stressful positions for too long. The neck is a complex structure that must be both strong enough to hold up your eight to ten pound head, but also be supple and flexible enough to turn in every direction.

The kind of neck pain that is caused by built-up muscle tension or stress and strain can be prevented by developing some healthy habits. Let's take a look at some strategies that you can try to prevent future neck pain.

Good Posture -

Developing good posture whether you are seated or standing helps the neck to feel supported. If you must sit for long periods of time at a desk in front of a computer, make sure that center of your monitor is level with your nose. You should not have to lean forward and look down to see your screen.

Take the time to check your posture, stand occasionally and stretch your neck, shoulders and arms. If you use the telephone a lot, get a headset so that you are not constantly cradling the phone between your ear and shoulder.

Regular Exercise -

Exercises that strengthen the neck, shoulder and the supporting ligaments and tendons will help prevent neck pain from strain. Strong neck muscles are far more resilient than sedentary ones. Regular exercise routines such as Yoga, Pilates, Tai Chi and weight training will strengthen and tone those muscles, making them better able to handle the stresses of life.

Proper Sleeping Position -

If you sleep on your side, use a pillow that allows your neck to be straight rather than tipped up. Consider buying a special cervical pillow that's designed to cradle your head and neck in the perfect position for supportive rest. Avoid sleeping on your stomach with your head turned to the side awkwardly.

Managing Stress to Prevent Neck Pain -

Some people who have not found an effective way to manage the stress in their lives, store that pent-up stress and frustration in their neck and shoulder muscles. Regardless of your circumstances you will always have stress of one kind or another, so it's useful to find effective ways to relieve stress so that it does not adversely affect your health.

Meditation, deep breathing exercises, and participating in sports activities or hobbies that you enjoy are all good ways to 'let off steam,' relax and let go of stress.

When you feel the stress and tension beginning to build up in your neck and shoulders, a nice massage from a loved one or a professional masseuse can make you feel like a new person.

Relaxation Exercise -

There are some simple relaxation exercises you can do on your own to melt away the stress that is causing your neck pain. Find a quiet place where you won't be disturbed. Sit with your back straight, your feet flat on the floor, your eyes closed and your hands resting gently on your lap. Breathe slow, deep cleansing breaths while you progressively tense and then release every muscle in your body from your toes to your head.

Neck pain may be prevented by a little self care and changing your habits.