How to prevent and relieve neck pain

By Max. D Gray. Updated: January 16, 2017
How to prevent and relieve neck pain

Sometimes cervical problems begin without noticeable symptoms. Discovering these soon is essential to prevent them developing into something serious or becoming a difficult pain to solve. Since most times neck pain is muscular and responds to bad posture and over effort, getting rid of it depends on avoiding these two factors which, without realizing, we carry out unconsciously. Find out with these tests if your neck is well balanced and with these small everyday gestures you will relieve neck pain.

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Steps to follow:

Stand in front of a mirror. Stick a piece of tape on it, following a vertical straight line. You must be in front of it and your head should also be straight (with reference to the tape). If your neck is tilted slightly, there can be an anomaly.


Turn your head slowly to the right and to the left. If you cannot touch chin and shoulder (without lifting them), if you can turn more to one side than the other, there is pain or crunching sounds, you may have imbalance and / or spinal block.

How to prevent and relieve neck pain - Step 2

When speaking on the phone, avoid holding it between your shoulder and head. If the conversation is long, stop doing whatever it is you are doing and hold the receiver with your hand.


If you spend a lot of time sitting, lean your back on the support. When you spend several hours ironing or if you have a very 'mechanical' job, professions such as butchers, tailors... every half hour, rests and do some stretching that unloads your neck and shoulders.


When you watch TV the screen should stay at eye level, this is also true of the computer screen. And if you sit down to read, elevate the book or document (ideally leave it on a lectern) so you don't have to lean froward too much and strain the neck nor have to hold your arms up.

How to prevent and relieve neck pain - Step 5

If you read in bed, do so half-upright with a cushion on the back and another under your flexed knees to support the book.


In the car, the edge of the headrest must be level with your eyes and the backrest should be at a slope of between 90 and 110 degrees.

How to prevent and relieve neck pain - Step 7

When reaching for high objects, it is preferable to use a stool instead of extending your arms forcefully (and with it the neck). If you pick it up from the ground, bend your knees and do not bend your back.


Get a shopping cart and push it forward instead of dragging it. If you carry bags, remember to distribute weight between the two arms. You should also avoid carrying too much weight, exercise regularly the cervical and paravertebral muscles, sleep on a firm mattress and do not let stress overwhelm you.


Neck pain does not respond to serious diseases but can be disabling. Regardless of what the doctor usually prescribes you can do a lot to reduce, alleviate or even eliminate discomfort, such as natural remedies for neck pain. The more measures put into place the greater the improvement you will notice.

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to How to prevent and relieve neck pain, we recommend you visit our Diseases & secondary effects category.

  • To prevent and relieve neck pain it is best that you contact a physiotherapist or doctor

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