The neck is a particularly vulnerable part of the body. This highly mobile region of the spine is susceptible to many different types of injuries. For instance, neck pain may result from a traumatic accident, such as a car crash, or it may occur as a result of overly tight muscles in the upper back.
Thankfully, there are many ways to keep neck pain at bay! Below, we’ll review 5 of the top ways to prevent neck pain and discomfort.
Neck Pain Prevention Method #1: Keep Your Whole Body Strong
When it comes to orthopedic pain of any type, maintaining and increasing your total body strength goes a long way.
For neck pain, in particular, you need to be sure that your shoulder and upper back muscles are capable of keeping the upper portion of your spine stable.
Luckily, it really doesn’t take much effort to keep your body strong. Even just a few, simple exercises performed a few times per week can help you prevent pain in the neck.
While you should always seek help from a qualified professional for any health concerns or exercise goals, a good starting point is to perform 3 sets of 10 pushups, 3 sets of 10 rows (with a weight or resistance level that is comfortable for you), and 3 sets of 10 squats. You can complete this workout 2-3 times per week and you’ll do wonders for preventing pain in your neck and other body areas.
Neck Pain Prevention Method #2: Maintain Flexibility
As was mentioned in the previous section, strength is critically important for preventing neck pain. While this is true, you should also be sure to keep your body flexible as well.
There are a number of neck stretches that can keep this body region mobile. Whatever stretches you choose, you should follow a few stretching principles (bulleted below) to ensure that you are safely completing your weekly flexibility exercise.
- Complete 2-3 30-minute stretching sessions per week.
- Sessions should consist of stretches that emphasize muscles throughout the whole body.
- Each stretch should be held for 30 seconds minimum.
- For the neck specifically, you should perform stretches where your head is stretched to each side, forward, and in each rotational direction.
Try out some stretches today to keep your body mobile and your neck free of pain!
Neck Pain Prevention Method #3: Use Heat and/or Ice
There is some disagreement amongst professionals out there about whether or not heat and ice work for preventing and treating painful body areas. However, as long as you aren’t keeping the hot/cold pack on your skin too long, and you’re following best practices, it is very unlikely to cause you any problems.
Plus, many people really like how heat and ice feel, especially when they apply these modalities to their necks. So, if you like to use heat and ice, and it feels good for you, go for it!
Neck Pain Prevention Method #4: Optimize Your Posture
Whether you’re seated, standing, or lying down, you should maintain good posture.
While there are specific considerations with regard to posture in different situations, you should generally seek to keep your spine straight and all of your joints in a comfortable position.
Neck Pain Prevention Method #5: See Your Chiropractor
Looking for ways to stave off neck pain? Chiropractic care at Keystone Chiropractic may be the perfect solution for you! Our chiropractic team will create a customized treatment plan to address your concerns. Book your appointment with the number one chiropractors in Plano, TX today.
