Neck Pain and Posture – What's Triggering Your Neck Pain?

neck posture and pain

Neck pain at work is often due to poor posture... not just bending over backwards for your boss.

Whenever neck pain strikes it is common to think that there is a terrifying underlying cause but, most often, poor posture is the cause of neck pain. Slipping into bad postural habits is all too easy. If you checked your posture right now, chances are you are slouching, hunched over, twisted or otherwise putting excess strain on your neck. Avoiding neck pain is as much about planning and organization as it is avoiding outright injury. Set yourself up for success by taking a good long look at your workplace, living room, and your car, bike, or transit situation and minimize your neck pain triggers now.

Neck Pain at Work

A large number of people spend their days sitting behind a desk staring at a computer monitor, providing a number of potential postural problems for the cervical spine. Simple things, like checking your computer screen is at eye-level, and around 18-24 inches from your head, can make a big difference to neck pain risk, as can keeping up to date with eyewear prescriptions to avoid straining towards the screen and squinting.

Those working in jobs where they stand for large portions of the day will find it helpful to invest in good quality footwear that provides decent support without altering the natural posture of the spine. It can also help to take a look at the type of floor they are standing on and talk to their company about better options. Some store clerks or bank clerks, for example, may wish to invest in an acupressure mat to use discreetly to revive circulation when standing behind a counter for hours at a time.

Neck Pain on the Commute

The stress of a daily commute can easily cause neck pain, even before considering the poor posture on transit or in the car. Cyclists may be the healthier bunch of commuters but even these environmentally-friendly road users can get things wrong when it comes to cycling and neck pain. A bike that is too large or too small can make a major difference to posture and spine stress, as can cycling a route where a bumpy road surface creates constant bumps and shocks to the discs in the spine. While there is not much to be done if your daily commute sees you hanging by your arm from a rail on a packed train you can help strengthen and condition your body through daily neck stretches and exercises to make it less likely that such posture will lead to neck pain and shoulder pain.

Driving and Neck Pain

Those spending hours each day driving to and from work can reduce their risk of neck pain by making sure mirrors are at the right angles, the seat and wheel are properly positioned, and by doing simple exercises in the car when stationary in traffic. Although it can be tempting for sedentary office workers to hit the gym hard after work it is vital to warm up the muscles first so as to avoid sudden stress and strain on the neck and shoulders that might lead to neck pain.

Sleep Posture

It might seem strange to consider your posture even when you are asleep but waking up with neck pain is guaranteed to start your day off badly. Neck pain pillows can help ensure good sleep posture although they may take a little getting used to if you are currently sleeping on soft and unsupportive pillows.

Correcting Neck Pain Posture

In addition to work, commuting, exercising and sleeping there are myriad ways in which poor posture can contribute to neck pain. ‘Text neck,’ ‘couch neck,’ neck pain from your smartphone and the range of spine conditions that accentuate poor posture can all play a part in chronic or acute neck pain. Over-exercising some muscles and neglecting others can seriously misalign your spine, and tilting your head just an inch farther forward than it should be puts an extra 10lbs of force on your neck, meaning that even simple changes to routine and habit can make a huge difference. Chronic neck pain sufferers may wish to invest in ergonomic products and sessions with Alexander Technique practitioners or chiropractors to assess the contribution of poor posture to neck pain.

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