Johns Hopkins Health Alert
9 Ways to Prevent Recurring Neck Pain
This Health Alert is intended for readers interested in learning about the prevention, diagnosis, and management of back pain.
If you're like many people, at some point, you're likely to have a pain in the neck -- literally, that is. In fact, up to 50% of American adults experience neck pain each year. The good news is that only about 10% of people have pain so severe that it affects their ability to carry out daily activities.
Most of the time, neck pain is not the result of a serious injury or disease and causes little or no interference with daily activities. There is no need to see the doctor because this type of neck pain usually responds to over-the-counter pain relievers, such as aspirin, ibuprofen (Advil, Motrin), naproxen (Aleve), or acetaminophen (Tylenol).
Alternating cold, such as an ice pack or ice wrapped in a towel for up to 20 minutes several times a day, with heat from a warm shower or a heating pad on the low setting can be helpful as well. Over-the-counter pain creams and gels with ingredients, such as menthol and camphor, also may provide temporary relief from neck pain. But if your neck pain has not improved after a couple of weeks of these self-care measures, it's important to see your doctor.
You can reduce your risk of recurring neck pain by taking the following preventive measures:
- Avoid sleeping on your stomach. This position puts stress on your neck. Choose a pillow that supports the natural curve of the neck.
- Try to avoid clenching your teeth, which can strain neck muscles.
- Stay as active as you can. People who engage in regular physical activity are less likely to have recurring bouts of neck pain.
- Reduce mental stress. Tension in the neck can lead to muscle strain. What's more, a positive attitude will help free you from worrying about or becoming frustrated with your neck pain.
- Adjust the headrest in your car to support your head.
- Avoid tucking the phone between your ear and shoulder when you talk. If you use the phone a lot, get a headset.
- Adjust your desk, chair, and computer so the monitor is at eye level.
- Stretch frequently if you work at a desk. Shrug your shoulders up to your ears, then drop them as low as they can go. Repeat five times. Pull your shoulder blades together behind your back, hold for five seconds, then relax. To stretch your side neck muscles, while sitting, hold onto the seat of your chair with your left hand and bend your trunk and head to the opposite side. Hold for five seconds. Repeat on the other side.
- Take frequent breaks if you drive long distances or work long hours at your computer. Keep your head aligned with your spine to reduce neck strain.
Posted in Back Pain on May 21, 2010
Reviewed January 2011
Medical Disclaimer: This information is not intended to substitute for the advice of a physician. Click here for additional information: Johns Hopkins Health Alerts Disclaimer
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excellent advice could save you a trip to the doc
Posted by: sspiney | December 18, 2010 10:38 AM