Causes of Back and Neck Injuries: General Tips to Prevent Neck Problems
Neck pain affects many people. Almost all neck pain that is not caused by arthritis or an injury can be avoided. Good posture, proper body mechanics, and exercise are important to prevent neck pain.
Helpful tips to prevent neck problems
- Maintain an ideal body weight.
- Practice good posture.
- Avoid slouching or a head-forward posture.
- Adjust your car seat so that you are not reaching for the steering wheel while driving. Your arms should be in a slightly flexed, comfortable position.
- Always wear your seat belt while you are in a motor vehicle.
- Strengthen and protect your neck by doing neck exercises once or twice a day.
- Practice muscle relaxation exercises or consider getting occasional or regular massages if stress is causing your neck pain or making it worse.
Resting or Sleeping position tips
- Support your neck with a small pillow while you sleep. You can also fold a towel lengthwise into a pad that is 4 in. wide, wrap it around your neck, and pin it in position for good support.
- Use a pillow that doesn't force your head forward when you lie on your back and that allows you to align your nose with the center of your body when you lie on your side.
Office ergonomics
- Good posture during work or other tasks will reduce your risk for neck problems.
- Sit with your back supported, feet flat on the floor, and shoulders relaxed. See an illustration of proper sitting posture.
- Sit straight in your chair with your lower back supported.
- Avoid sitting for long periods without getting up or changing positions.
- Take short breaks several times each hour to stretch your neck muscles. A
- djust the monitor of your computer so that the top of the screen is at eye level. Use a document holder that puts your work at the same level as the screen.
- Use a headset or speakerphone if using the telephone causes neck pain.
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