Prevention of neck pain

Many cases of neck pain can be prevented with good habits.

Posture

• Keep your head over your shoulders, not pushed forward
• Raise the screen to eye level and keep it an arm's length away
• Hold the phone near eye level
• Sit with back support and feet flat on the floor
• Avoid cradling the phone

Move often

• Take a break every 30 minutes to stand, roll the shoulders and gently stretch the neck
• Walk daily and stay active
• Strengthen the neck, shoulder and upper back muscles with simple exercises

Sleep

• One medium pillow that keeps the neck straight
• Avoid sleeping on your stomach
• Replace pillows that are flat or lumpy

Carry smart

• Use a backpack with two straps
• Keep loads light and share the weight evenly
• Avoid carrying heavy bags on one shoulder

Manage stress

Tension tightens neck muscles. Try relaxation, breathing exercises, hobbies and breaks.

Drive and travel

Adjust the headrest to the level of your head, keep seat belts on and take breaks on long journeys.

Healthy habits

• Stop smoking
• Keep a healthy weight
• Get enough vitamin D and calcium

Sports and lifting

Warm up, use proper technique and avoid sudden jerky movements.

Remember

Posture, movement and sleep habits are the most effective prevention.

When to get help

Seek a doctor's advice if symptoms last beyond two weeks, keep returning, or come with arm weakness, numbness, fever or trouble walking. Avoid self-medicating for long periods, and do not use oils, herbs or home remedies on infants or young children without a paediatrician's advice. In an emergency call 112 or 102.