The neck is composed of different structures, which include skin, neck muscles, veins, arteries, thyroid gland, parathyroid gland, lymph glands, esophagus, larynx, and trachea. Conditions that affect these tissues in the neck may cause neck pain.

Pain in the neck is often associated with different factors. Such factors include neck strain, pinched nerve, degenerative disc disease, viral infection of the throat, or bone infection in the spine of the neck. Risk factors for neck pain include injury from involvement in contact sports, motor vehicle accidents, or horseback riding. Neck pain could also be caused by improper posture (when sitting, standing, reading, or working at the computer), sleeping without good neck support, heavy lifting, or severe blow or fall.

Neck pain is commonly associated with dull pain, which is sometimes worsened with the movement of the neck. Other sensations include numbness, sharp shooting pain, tenderness, dizziness, headache, facial pain, shoulder pain, and arm numbness.

In this article, we will discuss some of the helpful ways in preventing neck pain. Below is a list of things to do to prevent neck pain.

  1. Exercises to strengthen neck and shoulder muscles – Exercise is undeniably one of the most important factors to be considered in keeping our bones and muscles strong and healthy. The following exercises could be helpful in strengthening neck and shoulder muscles.
    1. Neck stretch – Gentle stretching exercise can help relieve the aches associated with tight neck muscles. Perform neck stretches upon waking up before eating your breakfast. You can also do neck stretching in between work to stretch neck muscles.
    2. Neck Extension – This exercise is done by tilting your head back and looking up. Place one hand on your forehead to assist the motion. Hold for ten counts.
    3. Neck Rotation – As the term suggests, this exercise is done by slowly turning your head. Look over your left shoulder and to your right. Repeat the steps until you feel your muscles stretched.
    4. Neck Flexion – This is done by tucking your chin and looking down to your toes. Place one hand at the back of your head and gently assist the motion.
    5. Side Flexion – This is done by tilting your left ear down to your left shoulder. Then, do the same step in the opposite direction.
    6. Shoulder rolls – This is done by rolling the shoulders down and back. Start doing it with small circles and then with bigger ones. Do ten circles backward and ten circles forward.
    7. Twisted shoulder stretch – This exercise is done by taking your hands in front of you and rotates them so that the palms face away from each other. Reach the arms away from you as your relax the head. Hold the stretch for 30 seconds.
    8. Avoid sitting in the same position for a long period of time. Sit up straight to prevent neck pain and back pain.
    9. Buy pillows that are not too soft or too hard. Choose a pillow that keeps your head straight in relation with your spine.
    10. Avoid carrying a lot of weight on only one side of your body.
    11. Have proper back, neck, and shoulder support in your chair, bed, car, and sofa.

Filed under: Neck Pain Prevention

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