How to Shift Your Lifestyle for Less Neck Strain

The neck is vulnerable to muscle, tendon, and ligament sprains and strains that can eventually affect spinal alignment and cause long-term damage to discs, facet joints, nerves, and other spinal structures.

Our goal at Coastal Spine, with five New Jersey locations, is to relieve pain and prevent the musculoskeletal conditions that affect spinal health. While we excel at treating conditions like neck strain, we’re just as interested in helping prevent it.

Here are our team tips for shifting your lifestyle toward less neck strain.

1. Try for perfect posture

You can’t always get it perfect, but good posture leads the way in preventing neck strain. Proper alignment is key whether sitting at a desk, standing, working out, or using your phone.

Sit smart

Keep your back straight, shoulders relaxed, and feet flat on the floor when seated.

Avoid tech neck

Hold your phone at eye level to prevent the downward tilt of your head when using phones or tablets. An adult head weighs 10-12 pounds, which your neck must support, and tilting your head forward increases the strain.

2. Ergonomics matter

An ergonomic workspace can prevent repetitive strain and improper positioning.

Position your monitor so the top is at or slightly below eye level with your chin in a neutral position. Tilting your chin up or down to view the screen increases pressure on your cervical spine.

We also recommend investing in an ergonomically correct chair that supports the lumbar spine while promoting a neutral spine. Adjust the height so your knees and hips align. Invest in a footrest if you can’t place your feet flat on the floor.

If you take frequent calls, use a headset rather than cradling a phone between your ear and shoulder.

3. Stretch and strengthen

Add neck stretches to your daily routine to alleviate tension. You can do these moves several times daily at your desk, in the car, or when relaxing on the couch.

Try a variety that may include:

Chin tucks

Straighten your spine, drop your shoulders, and gently tuck your chin toward your chest. Avoid forcing your chin into position since this may aggravate muscles, tendons, etc. If you’re doing it correctly, chin tucks should feel good.

Neck tilts

Tilt your head side to side, holding for 15 seconds on each side to release tight muscles. Aim for touching your ear to your shoulder, but don’t force this stretch to avoid straining the neck.

Shoulder rolls

Loosen up your shoulders, neck, and upper back by rolling your shoulders forward and backward for 20-30 seconds. Breathe deeply as you roll, enjoying the stretch and the relaxation it offers.

4. Take a break

Prolonged sitting or staring at a screen can strain your neck muscles. Try looking away from your screen every 20-30 minutes for about 30 seconds.

Stand up, stretch, or walk every hour for a minute or two to help prevent stiffness and improve circulation.

5. Sleep smart

Your sleeping position and pillow can impact neck health. Choose a pillow that supports the natural curve of your neck. Sleeping on your back or side is best, while sleeping on your stomach can twist the neck.

6. Lighten your load

Heavy backpacks or purses can strain your neck and shoulders. Distribute the weight evenly by using both straps for backpacks, and ensure the bag isn’t overloaded. Alternate the shoulder you use to carry purses or single-strap bags.

7. Keep moving

Regular physical activity helps keep your muscles strong and your spine healthy. Low-impact activities like yoga, swimming, and walking promote spinal health. Don’t skip core strengthening since this supports posture and reduces neck strain.

8. Schedule a visit

Whether you’re struggling with neck pain or seeking to prevent it, our Coastal Spine team can provide personalized therapy and tips for treating and preventing neck strain.

We base our recommendations on your overall health, work/home activities, current symptoms, and a physical exam that may include imaging studies of your cervical spine.

Schedule a visit today by calling the Coastal Spine office near you, or request a visit online.