Neck herniation and neck pain are among the most common health problems today. Often triggered by our daily activities, neck pain can even interfere with sleep and prevent us from getting proper rest. Fortunately, neck exercises and simple lifestyle adjustments can provide effective relief. Here are some essential preventive measures:
Wrong Pillow Choice = Neck Pain
Choose a pillow that supports the natural curve of your neck—not too soft, not too firm. A poorly chosen pillow can keep your neck in an incorrect posture for hours, leading to chronic tension and pain. That’s why choosing the right pillow and mattress is crucial for spinal health.
Avoid Long Phone Calls
You might think, “What harm can phone calls cause?” But when you hold your phone to your ear by raising your shoulder, it creates an asymmetrical posture. Holding this position for long periods tires one side of your neck and shoulder muscles, potentially causing muscle stiffness and imbalanced tension, leading to neck pain—and over time, even disc herniation.
Don’t Clamp the Phone Between Your Shoulder and Ear
Holding your phone between your head and shoulder, especially when your hands are busy, is like saying, “I want neck problems.” Our musculoskeletal system is designed to function symmetrically. Overloading one side consistently leads to postural imbalances and strain. Avoid asymmetrical muscle usage at all costs.
Avoid Lifting Heavy Objects
The human body can only bear so much weight. Lifting heavier-than-ideal loads overstresses the joints and forces the surrounding muscles to compensate. This causes pain and, with repeated strain, may lead to joint and soft tissue damage. Only lift weights you can manage, and always use proper lifting techniques.
Avoid Activities That Require Raising Your Arms Overhead
Overhead movements put significant strain on neck and shoulder muscles. Tasks like painting ceilings or prolonged overhead lifting may lead to:
- Neck pain
- Shoulder pain
- Nerve impingement
- Muscle tears
Over time, overworked neck muscles become fatigued and more prone to injury.
Avoid Sitting Still at a Computer for More Than 30 Minutes
All types of inactivity are harmful, especially in poor postural environments. Repeating the same movements in bad posture strains the muscles and joints, and although your brain may become less sensitive to the pain over time, the underlying damage continues to worsen.
Don’t Fall Asleep in Front of the TV
Falling asleep in an awkward position while watching TV can place uncontrolled pressure on your neck. Often, the pain you feel upon waking is due to this misalignment. Always find a comfortable position to watch TV and avoid sleeping in it.
Avoid Single-Strap Bags
Bags that sit on one shoulder cause muscle imbalances, especially in the neck. The shoulder carrying the bag remains constantly contracted, disrupting muscle symmetry and increasing the likelihood of neck pain.
Avoid Sudden Head Movements
Sudden or jerky head movements can injure small neck muscles. Always move your neck gently and consciously to avoid strain.
Protect Your Neck from Cold and Wind
Exposure to cold, wind, or direct air conditioning causes the muscles in the neck to contract for protection. Prolonged contraction can alter neck posture, increase stiffness, and set the stage for disc herniation. Keep your neck warm in chilly environments.
Avoid Keeping Your Head in a Fixed Position for Too Long
Holding your head in one position for extended periods leads to muscle fatigue and joint misalignment. Unlike other joints, the neck relies heavily on muscles for mobility and stability. Incorporating strengthening and mobility exercises can protect against conditions like neck straightening or disc herniation.
Don’t Use Chairs Without Neck Support
Chairs lacking headrests force your muscles to work continuously to support your head. This can cause fatigue, stiffness, and pain over time. Opt for ergonomically designed seating with proper neck and upper back support.
Do Neck-Relaxing Exercises Daily
Simple exercises during the day can relax your neck muscles and help prevent pain caused by poor posture or repetitive strain. You can prevent neck-related problems before they arise.
Join the MoovBuddy app to create your personalized exercise plan. With daily short workouts and expert-backed health tips, you can protect yourself from neck pain and other musculoskeletal issues.