Your neck is a vital part of your body that we often take for granted. It connects your head to your torso and allows you to move in many directions. However, many people experience neck pain and stiffness as they get older due to injuries, poor posture, stress, and lifestyle factors.
The good news is there are many things you can do to keep your neck healthy and pain-free. Here are 20 tips for maintaining a healthy neck:
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Practice good posture. Having good posture is one of the best things you can do for your neck. Stand up straight with your shoulders back and avoid dropping your head forward. When sitting, keep your feet flat on the floor, your knees slightly higher than your hips, your arms supported, and your head level.
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Exercise your neck. Gently exercise your neck with rotations, tilts, and stretches. Slowly roll your head in circles, tilt your head side to side, or pull your chin back towards your neck. Yoga or Tai Chi also include many neck stretches and strengthening poses.
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Strengthen your core. Your core muscles support your neck, so strengthening your core can help reduce neck strain. Do planks, bridges, and boat poses to build strength in your core and support your neck.
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Use proper ergonomics. If you sit for long periods, take regular breaks and make sure your workstation is set up properly. Your computer screen should be slightly below eye level, your keyboard within easy reach, your arms supported, and your phone should not be cradled between your neck and shoulder.
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Apply heat or ice. Using heat and ice therapy can help relax tense neck muscles and relieve pain. Apply a warm compress for 10-15 minutes, 3-4 times a day or as directed. Ice packs can also be applied for up to 20 minutes at a time, a few times per day. Wrap compresses in a towel and never apply directly to the skin.
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Get a massage. A massage is a great way to release tension and pain in your neck. See a massage therapist for a focused neck massage to relieve tight neck muscles and restore mobility. You can also ask your massage therapist for simple self-massage techniques you can do at home between appointments.
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Maintain a healthy weight. Extra weight puts strain on your neck, especially if most of the weight sits on your abdomen. Losing excess pounds will significantly reduce stress and compression on your neck. Focus on a balanced nutritious diet and regular exercise to shed weight in a healthy way.
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Practice good sleep posture. Your sleeping position and pillow can impact your neck health. Try sleeping on your back with a pillow that keeps your head, neck, and spine aligned. Side sleepers should place a pillow between their knees and use a pillow that fills the space between the mattress and neck. Stomach sleeping can strain the neck, so try to avoid it.
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Reduce stress. Stress and tension often manifest in the neck and shoulders. Try relaxation techniques like yoga, meditation, deep breathing, and journaling to lower your stress levels. Getting enough sleep, eating healthy, and exercising also help reduce stress and tension.
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Limit screen time. Bending your neck down to look at mobile devices and tablets puts extra strain on your neck. Limit screen time when possible and hold devices at eye level when you do use them. Take regular breaks to roll and stretch your neck.
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Avoid smoking. Smoking reduces blood flow to the muscles and soft tissues in your neck, causing strain. Quitting smoking will significantly improve your neck health and flexibility. Ask your doctor about ways to quit smoking for good.
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Correct your sleeping pillow. An unsupportive pillow can strain your neck during sleep. Choose a pillow that keeps your neck aligned with your spine when lying on your back and side. Cervical support pillows and memory foam pillows contour to the neck. Replace pillows every 1-2 years to ensure support.
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Apply a cervical collar. For chronic neck pain from an injury or condition like arthritis, wearing a cervical collar can provide stability and relief. However, only wear a collar for short periods since prolonged use can weaken your neck muscles. Use strictly as directed.
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Strengthen your neck with resistance bands. Resistance bands provide gentle exercise for your neck. Sit with an exercise band around the back of your head and extend your neck back against the resistance to strengthen your neck muscles. Slowly bring your chin to your chest and pull back again. Repeat for several reps.
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Try cervical traction. For persistent neck pain from injury or disorders like a pinched nerve, try cervical traction. Cervical traction gently stretches and decompresses the neck, relieving pressure on nerve roots and the spinal cord. Use as directed to avoid injury. You can buy cervical traction units for use at home or see a physical therapist.
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Apply a warm compress before bed. Taking a warm bath or applying a warm compress to your neck before bed can relax your muscles and relieve tension. The heat will loosen your neck muscles, allowing you to find a comfortable sleeping position more easily. A warm compress may also provide pain relief, allowing you to sleep better through the night.
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Address any underlying conditions. See your doctor if your neck pain is severe or does not improve with home treatments. An underlying condition like arthritis, scoliosis, or a herniated disc may need physical therapy, braces, medications, injections, or in rare cases, surgery to correct. Early diagnosis and treatment are key to preventing permanent neck damage.
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Avoid high-impact exercises that jerk the neck. Any exercise that causes sudden jerking motions of the head and neck can cause injury. Avoid things like high-intensity interval training, plyometrics, and offensive/defensive movements in sports like football, soccer, and basketball which can strain the neck.
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Apply gentle neck stretches throughout the day. Take short breaks every 30 minutes to an hour to roll and stretch your neck gently. Slowly tilt your head side to side, bring your chin to your chest and back, and rotate your neck in one direction and then the other. Gentle neck stretches help combat stiffness from prolonged sitting and improper posture.
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Ask about muscle relaxants if needed. For acute neck strain or spasms caused by injury, stress, or poor posture, muscle relaxants can release tension and spasms in the neck, providing relief. See your doctor regarding options and if muscle relaxants are appropriate and safe based on your overall health. Use only as directed to avoid dependence.
Following these tips can help you maintain a healthy, pain-free neck for life. Be consistent with good posture, core exercises, massages, and relaxation techniques. See a doctor if problems persist or you experience numbness, weakness, or loss of bladder/bowel control which may indicate nerve compression. Your neck health and mobility are worth the investment!