Neck pain can occur as a result of many different causes, from poor posture to ergonomics, to an injury or your sleep position. Your neck needs to move freely, without pain, to perform and enjoy most activities. It’s important to have a stable, strong, and flexible neck, which can lead to less pain and chronic symptoms in your daily life.
Look at your workstation and how to position your body along with your equipment.
Keep your shoulders down and avoid rounding your upper back forward.
Instead of carrying your head in front of your body, bring your head back so that your ears are aligned with your shoulders.
Move your equipment so you are looking at it instead of looking down, up, or to the side most of your day.
If you do overhead work, take a few seconds to do the opposite motion between tasks (look down and stretch your neck).
If you look down often, take a few seconds to look at the ceiling to stretch your neck.
To stretch the front of your neck, turn your head to the side and lean your neck back until you feel the stretch. Hold for 30 seconds on both sides.
To stretch the side of your neck, lean your head in the opposite direction until you feel the stretch. Hold for 30 seconds on both sides.
To stretch your posterior neck, bring your chin to your chest. Hold for 30 seconds.
Because our posture usually affects neck position, strengthening the upper back will help your neck. Bring your shoulder blades together like you are squeezing a soda can between them. Repeat 5 times and hold for 5 seconds.
As always, visit your Doctor of Chiropractic to get adjusted. This will help your neck and the areas surrounding it to stay in alignment. Your chiropractor may educate you on additional stretches and exercises for your specific condition.