Have you ever heard of the term—“What a pain in the neck!” People usually use this term loosely to describe activities that may be annoying or frustrating. Neck pain is actually a real problem for most people; and in today’s society of working long hours on the computer and sitting still many hours of the day, many people experience this ailment. Neck pain is discomfort in any structures of the neck. This discomfort can include everything such as the muscles, nerves, bones (vertebrae), joints, and the discs between the bones.
Common Causes of Neck Pain
According to the Mayo Clinic, these are the causes of neck pain—
- Muscle Strain-Overuse which means being hunched over your computer or smart devices for too long which causes strain.
- Worn Joints- Your neck also wears down with age. Osteoarthritis causes the cushions (also know as cartilage) between your vertebrae to break down.
- Nerve Compression-herniated disks or bone spurs in your neck can press on the nerves branching out from the spinal cord. Nerves are like roots of a tree and reach out to the rest of the body.
- Injuries- Rear-end car collisions can result in whiplash injury, this is when the head is whipped back and forth which strains the neck’s soft tissues.
- Diseases-Certain diseases such as cancer, meningitis, rheumatoid arthritis can cause neck pain.
Tips to Reduce or Alleviate Neck Pain
If you are experiencing neck pain here are some tips to prevent it:
- Use good posture–When standing and sitting, be sure your shoulders are square and in a straight line over your hips and your ears are over your shoulders.
- Take frequent breaks- If you are working on your computer or travel long distances, get up and move around. With many people working from home these days, if you are a dog owner–you may want take a break and go for a walk with your dog.
- Adjust your desk, chair and computer- Adjust it so your computer screen is at eye level. Your knees should be a little lower than your hips and use your chair’s arm rests. Another note is if you are reading, make sure you keep your book or document at eye level. If you are reading on the couch or in a chair you can use pillows on your lap to keep the book at eye level as well.
- Avoid tucking the phone between your ear and your shoulder-If you need to multi-task while on your call, there is a phone rest adapter or use a headset.
- Avoid Carrying Heavy Bags with Straps Over Your Shoulder- the weight can strain your neck.
- Sleep in a Good Position- Your head and neck should be aligned with your body.Try using a small pillow for your neck. You can try sleeping on your back with your thighs raised on pillows to keep your spinal muscles flat. In addition, you also could look into upgrading to a more neck-friendly pillow too. (We carry those for your convenience!)
- Stay Hydrated- Carry a bottle of water with you. You can be more environmentally friendly and bring a reusable water bottle.
Some Other Ways to Avoid Neck Pain You Might Not Have Considered
- Stretch at your desk or get up from your chair
- Gently massage the point on your neck that hurts
- Maintain a healthy weight and eat healthier
- Exercise your neck and body regularly—aim for a 30 minute cardio exercise five times a week
- Use Proper Sports Equipment—when playing sports, always use proper equipment to protect the neck area
- Wear a Seatbelt to avoid whiplash
- Lift heavy items carefully and slowly—Don’t use your back or neck to lift—lift with your knees.
Neck pain doesn’t have to be a ‘pain in the neck’, it’s up to you to manage and prevent it. Call us at Spinal Logic Chiropractic at 317-745-5111 or visit us on the web at www.spinallogicchiropractic.com to see how we can help!
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Disclaimer: The information included in this article is for educational purposes only. It should not be used as a substitute for professional medical advice, diagnosis, or treatment.
