Spine Care

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Use a telephone headset

Never hold a phone between your shoulder and your ear. Use a headset or other hands-free system to talk on the phone and avoid abusing your neck and spine.

Neck Pain Tips: Exercise your neck muscles

One of the best neck pain tips is using the chin tuck. You can do this often throughout the day. In addition to helping strengthen the muscles that hold the head in alignment over the shoulders, it also helps strengthen the scalene and sub-occipital muscles.

Read more tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

One of the best treatment for neck pain and shoulder pain is exercises:

Neck Pain Exercises: Neck Extension

1. To begin this neck pain exercise, sit up straight in a chair with your feet flat on the floor.
2. Looking straight ahead, tuck your chin slightly (starting position)
3. Place the palm of your hand on the back of your neck, at the base of your head
4. Apply slight forward pressure with your hand, while resisting the forward motion of your neck and head
5. Hold for a count of 5 and return to the starting position and relax
6. Repeat the neck pain exercises 5-10 times

Neck pain exercises: Side bend

1. Sit up straight in a chair with your feet flat on the floor.
2. Looking straight ahead, tuck your chin slightly (starting position)
3. Place your left hand, palm down, on the left side of your head (around your ear)
4. Slightly push your head to the right side with your hand, while resisting the sideways motion of your neck and head
5. Hold for a count of 5 and return to the starting position and relax.
6. Repeat 5-10 times
7. Repeat the neck pain exercises with the other side.

Neck pain exercises: Neck flexion

1. Sit up straight in a chair with your feet flat on the floor.
2. Looking straight ahead, tuck your chin slightly (starting position)
3. Place the tips of your fingers on your forehead
4. Slightly push your head backward with your fingers, while resisting the backward motion of your neck and head
5. Hold for a count of 5 and return to the starting position and relax.
6. Repeat the neck pain exercises 5-10 times

More exercises here: Neck Pain Exercises