Neck Problems and Injuries

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Prevention

Neck pain affects many people. Most 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.

General 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. For more information, see the topic Stress Management.

Sleep 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. (10 cm) 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 a picture 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.
Adjust 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.

WebMD Medical Reference from Healthwise

Last Updated: December 07, 2009

This information is not intended to replace the advice of a doctor. Healthwise disclaims any liability for the decisions you make based on this information.