The cervical spine or neck is a coordinated network of bones, nerves, muscles, and joints. It has a vital job of offering support and mobility to the head, making the neck vulnerable to pain. Most of the time, neck pain goes away within a few days or weeks, but pain that lasts for months could signal a pre-existing medical condition that needs treatment. Patients with chronic neck pain often require Garden State pain control to manage the pain. There are various treatments for neck pain, but you don’t have to suffer the discomfort of this common complaint. The following tips can help you prevent neck pain.
Try a new pillow
There are different options for comfort and support for your neck and head. However, there isn’t a one-size-fits-all; you may need a lot of trial and error to find what works for you best. Typically, it is best to use a pillow that maintains the neutral alignment of your cervical spine as you sleep. That means the pillow maintains and supports the natural curve of your neck. What works for you significantly depends on your sleep preferences.
For example, some people prefer to lie on their backs with the head supported by a relatively flat pillow or an orthopedic pillow with deeper depression and neck support. Support from a pillow when side-lying may be more comfortable for some, while others prefer sitting in a recliner or an adjustable bed. Like most people who change sleep positions at night, be sure to have more than one pillow that works for each position.
Avoid neck straining from texting.
Looking down at your smartphone when texting or scrolling through social media for any length of time strains your neck. Eventually, the extra stress on your neck joints, discs, and soft tissues can cause premature degenerative changes. Instead of bending your neck to look at your phone, raise the device to eye level. Minimizing texting time, taking frequent breaks, and resting your hands and device on a pillow can help avoid neck damage.
Stretch and exercise your neck
Your neck muscles are meant to move just like other muscles in your body. Lack of exercise makes them stiff and more susceptible to injuries even with simple movements. Doing short sets of strengthening and stretching exercises throughout the day will keep your neck muscles strong. A specialist can guide you through exercises to strengthen and stretch your neck.
Sleep on your back
Sleeping on your back is the best position as it allows your spine to rest comfortably. If you have neck problems, you may find that placing a pillow under each arm while sleeping on your back helps. The pillows supporting each arm take the strain off the neck, reducing pain. However, some people prefer to sleep on the side; if this is you, ensure your pillow is around four to six inches.
Stay hydrated
The discs in your cervical water need water for nourishment and hydration. These discs are made out of mostly water, so staying hydrated keeps them pliable and strong. Ideally, try and have at least eight glasses of water every day.
If you have chronic neck pain, visit your doctor at Garden State Pain & Orthopedics for treatment to enjoy a pain-free life.