Preventing Neck and Shoulder Pain

As a chiropractor who has treated thousands of patients since 1986, I have found that certain tips and advice that I have shared with my patients have stood the test of time. Here are some simple reminders that may help you reduce muscle spasm, neck, and shoulder pain and possibly prevent structural problems in the cervical region of your spine.

Dr. Suzy’s DO’S AND DON’TS

Preventing Neck and Shoulder Pain

By Dr. Suzanne Osborne

DON’T: Sleep on your stomach.
(Sleeping in this position causes torque and tension in the upper portion of your spine, mainly because your head is turned to one side or the other for extended periods.)

DO: Try to sleep lying on your back as often as possible.
(If you sleep on your side, switch sides frequently during the night and try putting a pillow between your knees for added support.)

DON’T: Sit at a computer or desk for extended periods without getting up and moving around or stretching.

DO: Position the computer monitor directly in front of you and as close to eye level as possible.
(Turning your head to one side to look at a monitor even a few degrees can have detrimental effects on your spine over time.)

DON’T: Stretch your neck using quick, jerky motions.

DO: Stretch slowly and gently, holding each stretch for a minimum of six seconds. Stretch often (preferably in the morning and also in the evening).

DON’T: Sit directly under air conditioning vents for extended periods when you are experiencing pain in your neck and shoulders.
(Excessive cold air blowing directly on your muscles increases possibility of spasms and stiff necks.)

DO: Keep your neck and shoulders warm when traveling on an airplane. You might want to travel with a scarf for this purpose.