Neck Tips

To make your life less stressful for your neck, you might want to use this checklist

Posture

  • Keep your neck straight.
  • Avoid overhead work.

Carrying

  • Always divide the weight to be carried between your hands.

Sitting

  • Use an upright chair.
  • Give support to your elbows or arms while working at a desk or reading a book.
  • Have your work surface at a comfortable height.
  • Get up and stretch every 20 to 30 minutes.

Standing

  • Have your work surface at a comfortable height.

Driving

  • Adjust your seat from time to time.
  • Try a folded towel or pillow in the small of your back.

Activity

  • Do 20 to 30 minutes of walking, cycling, or swimming every day.
  • Gradually increase physical activity.

Sleeping

  • Give good support to your neck and head. Keep the head and neck aligned with your trunk.
  • Avoid sleeping on your stomach or using too many pillows.

Relax

  • Learn how to reduce stress.
  • Use relaxation techniques, such as this simple breathing technique while sitting comfortably upright in a chair:
    • As you inhale let your stomach expand
    • As you exhale let your stomach contract
  • As you breathe out, tell yourself to relax and release the muscle tension in your body. Take three slow and deep breaths using this technique before and after you exercise or whenever you feel tension. Try to practice this in a quiet place each day for 10 minutes.