Neck pain Health Article

Prevention

• Use relaxation techniques and regular exercise to prevent unwanted stress and tension to the neck muscles.
• Learn stretching exercises for your neck and upper body. Stretch every day, especially before and after exercise. A physical therapist can help.
• If you tend to get neck pain from exercise, apply ice to your neck after physical activity.
• Use good posture, especially if you sit at a desk all day. Keep your back supported. Adjust your computer monitor to eye level. This prevents you from continually looking up or down.
• If you work at a computer, stretch your neck every hour or so.
• Use a headset when on the telephone, especially if answering or using the phone is a main part of your job.
• When reading or typing from documents at your desk, place them in a holder at eye level.
• Evaluate your sleeping conditions. Make sure your pillow is properly and comfortably supporting your head and neck. You may need a special neck pillow. Make sure your mattress is firm enough.
• Use seat belts and bike helmets to prevent injuries.

References

Kasch H, Bach FW, Stengaard-Pedersen K, Jensen TS. Development in pain and neurologic complaints after whiplash: A 1-year prospective study. Neurology. 2003; 60: 743 - 749.

Devereaux MW. Neck pain. Prim Care. 2004; 31(1): 19-31.

Phero JC. Pharmacological management of head and neck pain. Otolaryngol Clin North Am. 2003; 36(6): 1171-1185.