Guest Post by Amelia Grant, Journalist and blogger

Neck pain can be very painful and can interfere with your day to day activities. Neck pain can
also interfere with your sleep. More and more people have been reporting to suffer from neck
pain and neck stiffness. The rising number of people complaining of neck pain correlates with
the increased use of computers and mobile devices. This leads to people keeping their neck at
awkward angles more than they used to.

Looking down on your phone, your laptop or other devices can all lead to neck pain and today,
are the most common cause of neck pain and stiffness. This position is what puts a strain on the
muscles and the soft tissues of your neck.

Other causes of neck pain

● having a poor posture
● stress
● a clenched jaw
● repetitive neck motion
● osteoarthritis
● neck or spinal injury.

Can neck pain be prevented?

There are ways of preventing neck pain and a stiff neck. Sometimes all it takes is some lifestyle
changes and ergonomic tools at the workplace. Preventing neck pain can mean that you work
on some poor habits, such as poor posture. It is also important that you add regular exercise, as
this can strengthen your muscles and prevent your muscles from getting strained or injured.

Quit smoking

Smoking can also lead to neck pain and quitting smoking might help prevent neck pain. It might
be difficult to quit smoking, but you can speak to your doctor about it and find the best plan on
quitting, individually adjusted to your own lifestyle and needs.

Ergonomic workspace
An ergonomic workspace is also very important, especially if you’re working at an office for eight
hours every day. Working at a computer desk is very likely to lead to neck pain and you should
do your best towards preventing this. Some ways of preventing neck pain are by adjusting your
chair into a comfortable position. Your feet should be flat on the floor at all times and your knees
should be a bit lower than your hips.

Proper posture

An ergonomic posture when sitting is crucial at all times. It might take some time for you to
adjust to it and you might need to keep reminding yourself to pay attention to your posture.
There are ergonomic keyboards and computer mouse, that you should start using. Also, when
working at an office, you should make sure to stand up and stretch and move around every

Change habits
Looking down on your phone constantly is also a habit that you should pay attention to. While it
might not be possible for you to completely start doing it, you should try to limit looking down on
your phone as much as possible.

Take breaks
Driving for long periods of time, just like sitting at the office all day, can directly affect your neck.
If you’re going on a long drive, you should take breaks and stand up and stretch during these
breaks. You should put your seat in a position that best allows you to have good posture. You
can also set an alarm that will remind you to check your posture when you are driving.

Stretching is a habit that you should do not only when working or driving. Periodically stopping
to stretch, no matter what you are doing, will help you from preventing neck pain and a stiff

Sleeping position
Another great way of preventing neck pain, is by adjusting your sleeping position, as this can
also affect your neck. You should sleep on your side, as this puts less strain on your neck,
rather than sleeping on the stomach. If you’re sleeping on the stomach, your neck is strained for
longer periods of time which can lead to neck pain and stiffness. There are pillows with neck
support that can help you sleep on your side better.

How to get rid of neck pain?
There are several remedies that can reduce neck pain and lessen neck stiffness. Some of these
remedies include:

Heat or ice
By applying ice for 20 minutes a few times a day can help you relieve neck inflammation. You
can also switch between ice and heat. Take a warm bath or shower, or use a heating pad for
heat therapy.

Over-the-counter pain relievers

If you are dealing with great pain, it might be best to use over the counter pain relievers, such as
ibuprofen, naproxen sodium, and acetaminophen.

Stretching can help to relieve neck pain and neck stiffness. This will also help you prevent neck
pain in the future. It is important to stretch gently and stretch slowly. If you do sudden
movements when dealing with neck pain, you can cause more severe inflammation and a more
serious neck injury. Before stretching, it is recommended to take a warm shower or apply a
heating pad.

Reduce stress
Stress reduction can relieve your neck pain and neck stiffness. There are different ways in
which you can reduce stress, such as meditation, listening to music, taking a break or a
vacation or simply finding things that you enjoy and doing them more often!

Exercise regularly
Exercising regularly helps you to strengthen your muscles. This is what prevents injuries. They
can not only relieve your neck pain, prevent future neck pain, but they can also help you to
improve your posture. Exercising is another great way of reducing stress.

Adjust your sleep environment
Your sleep environment might be what you need to change to get rid of your neck pain. Some
ways of changing your sleep environment include: using a neck pillow, sleeping only on your
side or back, getting a firmer mattress, relaxing before going to sleep or wearing a mouth guard,
if you grind your teeth at night.

The outlook

Neck pain that interferes with your daily life is a reason to go see a neck pain doctor. It is
especially important to seek medical attention, if you’ve been experiencing the pain due to an
injury, or if the pain spreads down your arms or your legs. It is also important to seek medical
attention if you experience weakness in your arms, hands or legs. If alongside neck pain, you
also have headaches, it is best to consult your doctor.

I am Amelia Grant, journalist, and blogger. I think that information is a great force that is able to change people’s lives for the better. That is why I feel a strong intention to share useful and important things about health self-care, wellness and other advice that may be helpful for people. Being an enthusiast of a healthy lifestyle that keeps improving my life, I wish the same for everyone.




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