Neck Pain

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Neck Pain: 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 activitiy.
• Make sure to use good posture, especially if you sit at a desk much of the 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 an upright document holder so that they are 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. You can also try sleeping flat, with no pillow at all.
• Use seatbelts and bike helmets to prevent injuries.