Neck Problems and Injuries

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.
• Practise 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 10 cm (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 centre 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.

Go to previous section	Go to top of page	Go to next section
Author:	Jan Nissl, RN, BS	Last Updated: October 3, 2007
Medical Review:	William M. Green, MD - Emergency Medicine H. Michael O'Connor, MD - Emergency Medicine
© 1995-2008 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.This information does not replace the advice of a doctor. Healthwise disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions.