Daily routine to prevent neck pain

Most neck pain is associated with poor posture combined with age-related wear and tear. To help prevent neck pain, keep your head cantered over your spine. Some simple changes in your daily routine may help. Consider trying to:

• Use good posture. When standing and sitting, be sure your shoulders are in a straight line over your hips and your ears are directly over your shoulders.
• Take frequent breaks. If you travel long distances or work long hours at your computer, get up, move around and stretch your neck and shoulders.
• Adjust your desk, chair and computer so that the monitor is at eye level. Knees should be slightly lower than hips. Use your chair's armrests.
• Avoid tucking the phone between your ear and shoulder when you talk. Use a headset or speakerphone instead.
• Carry weight evenly. Try to lighten your load by taking only your essentials in your purse or briefcase, and make an effort to keep your shoulders level at all times when you carry it.
• Sleep in a good position. Your head and neck should be aligned with your body. Use a small pillow under your neck. Try sleeping on your back with your thighs elevated on pillows, which will flatten your spinal muscles.
• Exercise and stretch your neck. Keep your neck muscles strong by doing short sets of strengthening and stretching exercises throughout the day
• Relieve trigger-point pain. There are certain massages you can do yourself to work these trigger points and lessen the pain.