Neck pain can be a constantly nagging issue regardless of your age, occupation, or lifestyle. Although there can be various reasons causing neck pain, one of the major reasons can be your habit.

Certain habits can significantly damage your neck muscles and result in pain, stiffness, and headaches.

In this article, we will explore some of the common habits that cause neck pain and ways to eliminate them in order to get rid of neck pain permanently.

1. Looking down at your phone all the time

Over the past decade, the use of mobile phones has become extremely common and so has “text-neck”. Constantly looking down at your phone can cause severe neck pain and even misalign your spine.

A study published in the National Library of Medicine found that this habit puts approximately sixty pounds of pressure on your cervical spine.

To avoid this issue, experts advise holding your phone at eye level and adjusting the distance to avoid bending your neck too much. Also, take frequent breaks from your phone and consider doing some neck stretches and exercises.

2. Poor posture

Sitting for prolonged hours with poor posture is one of the major causes of neck pain. A study published in Work highlighted that poor posture can lead to chronic or recurrent musculoskeletal pain, specifically neck pain.

Moreover, leaning forward while sitting creates uneven pressure on your back and neck muscles, causing increased tension and pain.

To improve your posture, ensure your back is straight, shoulders are relaxed, and your feet are flat on the ground. It is important to take frequent breaks from sitting to stretch and walk around to reduce the pressure on your neck muscles.

3. Sleeping on your stomach

Sleeping on your stomach can put significant stress on your neck, leading to stiffness, soreness, and even headaches.

This position puts your neck into an unnatural position, and tilts the head to one side or another hence affecting the natural curve of your spine.

The optimal sleeping position for your neck is sleeping on your back or side. Use a comfortable pillow that supports the natural curve of your neck and ensures that your head is in line with your spine.

4. Carrying a heavy bag on your shoulder

Carrying a heavy bag on one shoulder can cause muscle imbalances and strain, leading to neck and shoulder pain. This is a common occurrence, especially when carrying a backpack or a laptop bag.

When carrying a bag, opt for one with a cross-body strap to distribute the weight evenly across your shoulders. Alternatively, consider using a backpack with two straps that offers better support to your neck and back muscles.

Adjust the straps to ensure the bag is snug on your back, and not hanging down to your waist level.

5. Not taking breaks during work hours

Working long hours without taking breaks can lead to neck pain. This is due to the fact that sitting for prolonged periods can cause muscle stiffness and pain.

It is recommended to take a break of 5-10 minutes every hour to stretch your neck and back muscles. This will help to relieve the pressure on your neck muscles and help to avoid neck pain.

6. Poor ergonomics

Poor ergonomics such as working on a poorly-designed computer desk or office chair can also cause neck pain. A poorly designed workspace can cause fatigue and strain on muscles due to the repetitive motions or sustained postures required by your job.

To improve your work ergonomics, ensure that you have a good chair and desk placement suitable for your height, armrests, and a supportive backrest. Your computer monitor should be at the right level, avoiding the use of laptops if you can.

Simple office exercises and stretches can also help to relieve neck pain.

7. Clenching your jaw

Clenching your jaw can cause severe tension in your neck and shoulder muscles, resulting in neck pain. This habit is common among many people, especially while asleep.

To reduce jaw clenching, avoid chewing gum and opt for soft foods. When you feel yourself clenching, try breathing exercises to relax your jaw muscles.

If this continues to be a problem consult your dental professional who may recommend a mouth guard to protect your teeth and jaw during sleep.

8. Carrying out repetitive tasks

Carrying out repetitive tasks such as sewing or painting can cause neck pain. This is because these tasks require sustained neck postures and movements.

To avoid this issue, consider taking breaks at regular intervals. Try to stretch your neck and shoulder muscles, and also change your posture regularly.

Using ergonomic tools and equipment, and taking advice from a physiotherapist might also help in reducing the risk of neck pain.

9. Stress

Stress can cause muscle tension in various parts of your body, including your neck. This can lead to stiffness, aches, and headaches.

To relieve stress, incorporate relaxation techniques such as meditation or deep breathing. Alternatively, take frequent breaks throughout the day to stretch and move your neck and shoulder muscles.

You can also try to manage your stress levels by indulging in creative hobbies, playing sports, and spending time with friends and family.

10. Lack of Exercise

Lack of exercise can cause various health issues, including neck pain. Exercise helps to stretch and strengthen the muscles, increase blood flow and circulation, and improve posture.

To prevent neck pain, incorporate neck and shoulder stretches in your daily exercise routine. You can also opt for activities such as yoga, swimming, or pilates, that help to improve your overall flexibility.

Conclusion

To eliminate neck pain, it is important to identify and change the habits that are the root cause of the pain.

By incorporating the above-mentioned lifestyle changes, you are making a positive impact not only on your neck but also on your overall health and well-being.