Don’t Wear Out Your Neck!
Most people take their neck for granted. That is, until it begins to ache. And just to make sure it’s got your full attention, a painful neck will begin to “lock up,” limiting your motion, most notably, in rotation. One day you’re able to turn your head comfortably, and the next day, there’s a painfully abrupt “stop” to that formally free movement.
The reason chronic neck pain and stiffness is so prevalent is because we humans tend to spend a good deal of our days (and even our nights) abusing this portion of our spines. Our necks have been spectacularly engineered for motion. A healthy one should provide us with a full 180° panoramic view from left to right. It allows us to look up at the stars and down at our feet without limitation or discomfort. But for the neck that’s been mistreated—such is not the case.
Because the neck has been designed with an emphasis on mobility, and not stability, you and I need to be mindful of the static strains we place on our them—day and night. When the head and neck are held, at length, in positions which put harmful shearing or compressive forces on the spine’s joints and discs, wear and tear will occur overtime.
So, if you want to steer clear of neck-abuse, here’s a list of potentially harmful activities to avoid:
DAYTIME
- Sitting/standing with slouched posture
- Reading your phone screen, book, or tablet with your head hung down
- Knitting/sewing in your lap
- Lifting heavy items with your shoulders drawn up towards your ears
- Slumping forward at your desk to read/write/study
- Leaning in toward your computer screen (leading with your chin) in order to see better
NIGHTTIME
- Propping up just your head in bed to read
- Sleeping on your side or back with your pillows too high or too low
- Stomach sleeping—a real no-no!
If you’re interested in a “photo expose” of all the neck-approved, ergonomic fixes for the above bedtime insults, pick up/download a copy of my Overcoming Back and Neck Pain book or visit my website and check out my article, Sleeping Postures That Ease Discomfort on the Free Resources page.