5 Healthy Habits to Prevent Neck Pain

What are some healthy habits to prevent neck pain?

  1. Maintaining good posture
  2. Carry weight evenly
  3. Stretch and exercise your neck
  4. Stay hydrated
  5. Sleep on your back

Overview

  • Neck pain is a common condition that people of all ages experience.
  • Incorporating healthy habits such as maintaining good posture, carrying weight evenly, stretching and exercising, staying hydrated, and sleeping on your back help you prevent neck pain.
  • Consulting a trained professional such as a chiropractor may help in addressing and alleviating neck pain.
While a majority of common neck pains are due to benign reasons such as sleeping in an uncomfortable position or bending over a desk for hours on end, chronic neck pain can be a cause for concern. The severity and duration of your neck pain can indicate problems from several parts of your body. If you experience this, it is best to know your options or seek a trained professional to address your pain. Incorporating healthy habits to prevent neck pain is also a viable option.

Maintain Good Posture

This may be a cliche, but you should maintain good posture. Holding your body properly can prevent neck pain, whether you’re standing or sitting down. Practicing good posture helps maintain better spine health as it encourages better blood flow, helps reduce the strain on your neck muscles, and prevents “tech neck”, which is caused by repeatedly tilting your head down while looking at electronic devices like phones or computers. Maintaining proper posture comes with the added benefit of strengthening your core and neck muscles to support your body. Align your head with your spine, avoiding leaning forward or to either side. Keep your shoulders down, and your feet shoulder-width apart, and distribute your body weight evenly.

Carry Weight Evenly

Carry weight evenly People tend to carry heavy suitcases and purses on just one side of their body. This makes the weight distribution between your shoulders uneven and strains your neck muscles. Constantly favoring one shoulder over the other can cause your shoulder and neck muscles to tighten while the other shoulder without the weight weakens and stretches out. This strain and tension is another common cause of neck pain. Switch your bag intermittently between your shoulders. For a more sustainable solution, you can lessen your daily load by prioritizing only your essentials or use a backpack that can dispense weight more evenly between shoulders.

Stretch and Exercise Your Neck

Incorporating exercises and stretches that target your neck, shoulders, and upper back enhances the muscles to support good posture. Simple stretches like chin tucks, chest stretches, and some yoga poses can counter the effect of poor posture and realign the spine. Keeping up with these exercises also improves your flexibility and range of motion. These activities contribute to a better blood flow and keep your musculoskeletal system in optimal shape. If you are uncertain where or how to start, ask for the expertise of trained professionals such as chiropractors on the best ways to start your exercise journey.

Stay Hydrated

Stay hydrated Drinking water regularly, especially during the day, can help prevent neck pains. It helps keep the discs between your spine hydrated. Since these discs, located in your vertebrae, are made mostly of water, drinking at least eight hours a day helps keep them from becoming compressed and misaligned, ultimately preventing neck pain. Adequate hydration also benefits the muscles in your spine and neck from tightening and becoming stiff. Dehydration can help hasten neck pains as not having enough water makes your muscles prone to injury and sprains.

Sleep on Your Back

Awkward sleeping positions can cause neck pains when you wake up. Not only is this an inconvenience so early in the morning, but it also hinders your mobility throughout the day. Getting stuck in an uncomfortable sleeping position can cause pain not just in your neck area; it can also affect your back and shoulders. This can also affect the quality of your sleep, as some positions can abruptly wake you in the middle of the night. Sleeping on your back can help maintain the natural curve of your spine, including the neck. This position also takes the pressure off your neck muscles, reducing pain when waking up.

How Can a Chiropractor Help?

Chiropractors are health professionals that can alleviate your neck pain. They offer chiropractic care, a non-invasive option to help manage acute and chronic neck pain. Using a variety of manual therapies, exercises, and holistic approaches, they can effectively treat neck pain caused by muscle tension, injury, spinal misalignment, and more.

Key Takeaway

Engaging in healthy habits can help you prevent experiencing neck pain. These practices improve the health of your neck muscles and contribute to a more balanced and fulfilling lifestyle. Here at Chiropractor Philippines, our team of trained professionals can help address and alleviate your neck problems. If you are interested in learning more, you can contact us here.

Written By: Dr. Benedicto Luz Adorable III

Dr. Ben is the CEO and Founder of Philippine Chiropractic Healthcare Specialist. He has a Doctorate Degree of Chiropractic from Parker College of Chiropractic.

To read more about Dr. Ben, click here.

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