Prevention

Neck pain caused by stress or muscle strain can often be prevented by using good posture, getting regular exercise, and avoiding long periods in positions that stress the neck, such as prolonged computer work or painting a ceiling.

• If neck pain is worse at the end of the day, evaluate your posture and body mechanics.
  • Avoid slouching or a head-forward posture. Sit straight in your chair with your lower back supported, feet flat on the floor, and shoulders relaxed. Avoid sitting for long periods without getting up or changing positions. Take short breaks several times an hour to stretch your neck muscles.
  • If you work at a computer, adjust the monitor so the top of the screen is at eye level. Use a document holder that puts your work at the same level as the screen. See a picture of using a computer workstation. For more information, see the topic Office Ergonomics.
  • If you use the telephone a lot, consider using a headset or speaker phone. Do not cradle the phone on your shoulder.
  • Adjust your car seat to a more upright position that supports your head and lower back. Make sure that you are not reaching for the steering wheel while driving. Your arms should be in a slightly flexed, comfortable position.
  • Use proper lifting techniques. Lifting with your knees, not your back, can also help prevent neck pain.
• If neck pain is worse in the morning, check your pillow and sleeping posture.
  • Use a pillow that keeps your neck straight, neither too high nor too flat. Special neck support pillows called cervical pillows or rolls may relieve neck stress. You can also fold a towel lengthwise into a pad that is 4 in. (10 cm) 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 center of your body when you lie on your side.
  • Avoid sleeping on your stomach with your neck twisted or bent.
  • If you read in bed, prop the book up so you are not using your arms to hold it up and bending your neck forward. Consider using a wedge-shaped pillow to support your arms and keep your neck in a neutral position.
• If stress is contributing to your neck pain, practice muscle relaxation exercises. Consider getting a massage. For more information, see the topic Stress Management.
• Strengthen and protect your neck by doing neck exercises once a day.

You can also help prevent neck pain by staying at a healthy body weight.