Actions to Ease Chronic Neck Pain

Practicing good posture makes good sense for everyone. But it’s especially important if you have chronic neck pain. The muscles and ligaments in your neck and back have to work harder when you slouch or have other poor posture habits. This extra strain makes your muscles tired and triggers pain. As a result, poor posture can cause neck problems and make the pain that you already have worse. Practicing good posture is just one way you can help take care of your neck each day. Ask your chiropractic doctor if you have questions about your posture or about any of the suggestions listed here.

• Do special exercises to stretch and strengthen your neck and back muscles.
  Keeping your neck and back muscles strong helps improve your posture and helps protect your neck from more pain. Since you already have neck pain, it’s important to talk to your chiropractor first to find out what exercises are best for you.
• Practice sitting the right way by following these tips:
  • Rest both feet flat on the floor.
  • Sit with your back against the chair.
  • Keep your knees level with your hips.
  • Imagine the top of your head stretching toward the ceiling.
  • Tuck your chin in just a bit.
  • Keep your stomach firm.
  • Keep your shoulders relaxed.
• Watch your head.
  A forward head is a common poor posture that can be hard on your neck. To avoid this posture, keep your ears aligned with your shoulders and your chin slightly tucked. Imagine the crown of your head stretching toward the ceiling.
• Watch your shoulders.
  Whether standing or sitting, try to keep your shoulders even (not one higher than the other). Keep them relaxed and down, not slouched forward or severely pulled back. Slouched shoulders can strain neck muscles, shorten your chest muscles, and reduce flexibility. Slouched shoulders also make it hard to breathe deeply.
• Take breaks often and stretch.
  Take breaks at least every 45 minutes when sitting or standing for long periods of time, even if practicing good posture. Ask your chiropractor about easy stretching exercises you can do during break time to release tension in your neck.
• Take care when doing everyday activities and movements.
  Follow tips like these to protect your neck:
  • Keep your head back (over your spine) to reduce neck strain.
  • Keep your prescription up-to-date if you wear glasses or contacts to avoid needing to lean forward to see things.
  • Wear purses and shoulder bags across your body, not hanging down straight off of one shoulder.
  • Be aware of bending your head down for long periods of time as you read, sew, work with your hands, or do other hobbies. Try to keep tasks at eye-level.
  • Stay aware of your posture. Notice any repetitive movements that may make pain worse.
  • Reduce the intensity of your sport or exercise program if it causes neck pain.
  • Talk to your chiropractor about exercises and activities that are right for you.

Ask your chiropractor if there are any tests, referrals, or treatments that might be helpful to use along with your current treatment plan. Other treatment options may include the following: physical therapy, acupuncture, massage therapy, medicines, and other services (such as occupational therapy).

Call County Line Chiropractic today to schedule an appointment at one of our six chiropractic locations in South Florida! Click here to read about our customized care plans created just for your needs and browse through each of our doctors’ team pages to see their experience and history in helping heal accident injuries naturally for more than 35 years.

Take a look at our page about chiropractic care for neck pain, too!