It’s natural to experience temporary neck pain after sleeping in an awkward position or turning your head a little too quickly. Chronic neck pain is a different story. It’s not normal to have neck pain that continues for weeks on end or prevents you from enjoying your life

If you’ve been dealing with neck pain, there’s a good chance your daily habits are making the problem worse. Your neck pain doctor might recommend some of these lifestyle changes to increase your comfort and help you return to your normal activities.

How Poor Posture in Daily Life Contributes to Neck Pain

Good posture is essential for preventing chronic neck and back pain. For every inch you bend your neck forward, you’re adding about 10 to 12 pounds of pressure on the surrounding structures. The extra pressure can strain your muscles or even cause nerve compression (pinched nerve), leaving you with chronic discomfort.

The spine starts with the seven cervical vertebrae (small bones) in your neck and upper back. Discs are the structures that support your spine, absorb shock and allow you to maintain your flexibility. Poor posture also puts stress on these bones and discs, increasing the risk of chronic pain.

The Role of Technology Use in Causing Neck Pain

In a digital world, it’s common to spend several hours per day using a smartphone, tablet or computer. If you tend to bend your head forward while using these devices, you can develop a condition known as “tech neck.” This problem is characterized by chronic neck pain, stiffness or soreness related to technology use. When you’re busy, you might spend hours sitting in the same position, making tech neck even worse.

How Sleeping Positions Affect Neck Health

Certain sleeping positions put extra stress on the muscles and other structures of the neck, contributing to chronic neck pain. You may need neck pain treatment if you’re a stomach sleeper for a side sleeper, for example. When you sleep on your stomach, you have to turn your head to one side for several hours at a time. Sleeping on your side is a little better, but it can lead to chronic neck pain if you don’t have a supportive pillow.

If your pillow is too high or too stiff, you might be sleeping with your neck in a flexed position all night. Switching to a feather pillow can help, as feather pillows conform to your neck rather than forcing it into an unnatural position.

Why Carrying Heavy Bags Can Harm Your Neck

When you carry a heavy bag, you typically have to adjust your posture to account for the uneven distribution of weight. Your spine and muscles may also have to work harder to help you maintain your balance, especially when climbing stairs or using escalators. If you have to lift something heavy, keep your head high instead of bending it forward. Wear heavy bags as close to the middle of your back as possible.

The Impact of Stress and Tension on Neck Pain

In times of stress, your body releases several hormones associated with the “fight-or-flight” response. These hormones prepare your body to escape dangerous situations, so they can cause the muscles in your spine to tighten. As a result, stress can contribute to chronic neck pain.

Tips to Break Neck-Hurting Habits and Improve Your Neck Health

If your neck pain is the result of your lifestyle habits, there are a few things you can do to prevent discomfort:

• Take frequent breaks from digital devices. Instead of staring at your devices for hours on end, limit yourself to 15 or 20 minutes of use at a time. When it’s time for a break, walk around, perform light stretches or do some other activity to prevent your neck muscles from tensing up.
• Maintain good posture. To improve your posture while you’re standing, pull your shoulders back, keep your head level and rest most of your weight on the balls of your feet.
• Change your sleep habits. If you sleep on your stomach, try switching to your back or side. Replace high, stiff pillows with pillows made from feathers or memory foam.

When to Seek Professional Care at Georgia Medical Treatment Center

You should see a neck pain doctor if any of the following apply:

• Your neck pain doesn’t get better even with self-care measures.
• You have neck pain accompanied by numbness, tingling or headaches.
• Your neck pain radiates down your arms or legs.

Georgia Medical Treatment can help with chronic neck pain by diagnosing the cause, offering nonsurgical neck pain treatment options and supporting you in your desire to make positive lifestyle adjustments. Schedule an appointment at our neck pain clinic in Canton to get relief from chronic discomfort.