Ever Wake Up with Neck Pain?

Most of us have been there. You wake up in the morning, raise your head from the pillow, and BOOM – stiff neck. It becomes a major chore just raising from bed, getting to the bathroom to take some tylonal, and then it lingers for the entire day, sometimes longer.

Our therapists here can help you when you suffer the pain, so do not hesitate to set up a consultation.

In the meantime, here are some tips to help you avoid the problem to begin with (from WebMD):

To help prevent neck pain caused by posture or body mechanics:

  • Avoid slouching or a head-forward posture. Sit straight in your chair with your lower back supported, feet flat on the floor, and shoulders relaxed. Don’t sit for long periods without getting up or changing positions. Take short breaks several times an hour to stretch your neck muscles.
  • If you work at a computer, adjust the monitor so the top of the screen is at eyelevel. Use a document holder that puts your work at the same level as the screen. See a picture of using a computer workstation. For more information, see the topic Office Ergonomics.
  • If you use the telephone a lot, use a headset or speaker phone. Don’t cradle the phone on your shoulder.
  • Adjust the seat of your car to a more upright position that supports your head and lower back. Make sure that you are not reaching for the steering wheel while driving. Your arms should be in a slightly flexed, comfortable position.
  • Use proper lifting techniques. Lift with your knees, not your back.

To help prevent neck pain caused by your sleep habits:

  • Use a pillow¬†that keeps your neck straight. Special neck support pillows called cervical pillows or rolls may relieve neck stress. You can also fold a towel lengthwise into a pad that is 4 in. (10 cm) wide, wrap it around your neck, and pin it in position for good support.
  • Don’t sleep on your stomach with your neck twisted or bent.
  • If you read in bed, prop up the book so you aren’t using your arms to hold it up and bending your neck forward. Consider using a wedge-shaped pillow to support your arms and keep your neck in a neutral position.

Other prevention tips:

  • If stress is adding to your neck pain, practice relaxation exercises. Consider getting a massage. For more information, see the topic Stress Management.
  • Strengthen and protect your neck by doing neck exercises once a day.
  • Stay at a healthy body weight.

To learn more check them out at http://www.webmd.com/a-to-z-guides/neck-pain-prevention and let us know your experience in comments.