neck pain

Prevention of neck pain

To help prevent neck pain, keep your head centered over your spine. Consider trying to:

  • Adjust your desk, chair and computer so that the monitor is at eye level. Knees should be slightly lower than hips. Use your chair’s armrests.
  • Use good posture. When standing and sitting, be sure your shoulders are in a straight line over your hips and your ears are directly over your shoulders.
  • Take frequent breaks. If you travel long distances or work long hours at your computer, get up, move around and stretch your neck and shoulders.
  • Avoid tucking the phone between your ear and shoulder when you talk. Use a headset or speakerphone instead.
  • 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. Use a small pillow under your neck. Try sleeping on your back with your thighs elevated on pillows, which will flatten your spinal muscles. https://www.nhs.uk/conditions/neck-pain-and-stiff-neck/

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