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You roll out of bed and suddenly feel it - a suffocating pain in your neck. You can't move your head without feeling an unwanted sting, and stretching doesn't help. What have you done?
It probably wasn't a single movement that caused this pain. Rather, it's likely a problem that developed over time - the culmination of misaligned body positions, repetitive movements, and other aspects of your environment that caught up with you that unfortunate morning.
While some chronic pain can be caused by arthritis, permanent tissue damage, or a long-standing injury, others are the result of harmful patterns that are repeated day after day. For example, sitting for long periods of time can be difficult on your back and neck because it puts your pelvis in an extreme position, especially if you cross your legs or hang forward.
But here's some good news: Once you're aware of some of these habits and postures, you can change them to relieve your pain. Here are some simple changes you can make to prevent your next episode of neck pain from ruining your day.
Relax your jaw.
We often clench our jaws unknowingly, especially when chewing gum. The muscles that help you chew are connected to your neck. Now relax your jaw by leaving your mouth open (imagine a person sleeping on a plane and try to mimic that level of relaxation on your face). It's silly, yes, but relaxing!
Open your chest.
Many of the core muscles attach to parts of your shoulder, which in turn connect to your neck. The joints in the human body are all connected like a chain of paper clips. If you move one, the others will be affected. To counteract these tight muscles, lie on the floor, stretch your arms to the side, and breathe deeply for three to five minutes.
Align your hips.
Keep your knees pointed straight forward instead of allowing them to rotate excessively in or out. Align them with your ankle joint rather than letting them bend outward or sag. And avoid crossing your legs when sitting, as this throws your spine out of alignment.
Walk quietly.
The lighter you pedal, the easier it is on your spine. Use your muscles to slow down as you pedal - don't just stomp or drop your feet. See how quiet you can be with every step.
Wear supportive shoes.
Just like a car, you need good shock absorbers or your frame will show premature wear. Stand with your weight evenly distributed on both legs. Avoid high heels and throw away excessively worn shoes.
Choose comfortable clothing.
Tight clothing, shoes, and accessories (ties, belts, hair ties, etc.) can make your muscles feel tense rather than relaxed.
Establish a supportive sleep environment.
Is your bed comfortable? What's wrong with your pillow? Opting for higher quality purchases in this area is an investment that pays off. Pillows and beds typically last 10 years, so the price drops from $2,000 to $200 per year and just $0.55 per day. Many of us spend more than that on our daily coffee.
Use technology at eye level.
Place your computer monitor on blocks so you don't have to bend your neck forward to look at it. You can also adjust the height of your chair to accommodate this position. Hold your smartphone in front of you at eye level (instead of holding it low and bending your neck forward) and try to keep your shoulders relaxed.
While this overview only scratches the surface of neck and back pain, these habits are relatively easy to implement and can go a long way toward relieving this neck pain over time.