5 Practical Ways to Avoid Neck Pain in Your Life

Neck pain has become very common in this era. Why? Due to the rise of the digital age by which our physical activities have almost become zero. Most of our time is spent online using digital devices, which put our necks under stress most of the time. In 2018, around 53% of U.S. adults suffered neck or back pain.

Usually, neck pain does not start overnight. It grows gradually. Its main causes can be previous injuries, arthritis, or degenerative disc disease. Other than these diseases, it can also happen by sitting in bad posture, weakness in muscle strength, stress, and poor or lack of sleep.

Moreover, neck pain is of two types, i.e., acute and chronic. Acute neck pain usually starts due to a sudden neck injury. It typically lasts less than 4 weeks. Whereas chronic neck pain has no visible reason. If the pain lasts more than 3 months, then it’s chronic.

Following are some helpful tips to avoid neck pain in your life.

1. Daily Exercise

Photo by Jenny Hill on Unsplash

You have to do daily exercise for at least 30 minutes. For instance, walking and jogging, which are useful for your musculoskeletal system and heart health. According to a survey in 2020, around 34% of U.S. physicians exercise 2 to 3 times per week.

Moreover, to keep your neck muscles strong do a set of strengthening and stretching exercises. Especially, the simplest neck exercise is chin tucks. Below are the chin tuck exercise steps:

  1. Relax your head.
  2. Take your head straight back.
  3. Tuck your chin in, nice double chin.
  4. Stretch spine.

2. Eat Healthy Diet

Photo by Vitalii Pavlyshynets on Unsplash

Your discs, a spongy structure that lies between vertebrae in your neck, are made of mostly water. Therefore, to keep your discs pliable and strong, increase your water intake.

Moreover, avoid fried and processed food consumption that causes inflammatory reactions in your body. Instead, eat more fruits, vegetables and drink milk. Similarly, make a healthy diet plan to gain a healthy weight.

According to a survey in United Kingdom (UK) in 2020, 18% of the youth respondents agreed on the importance of a healthy diet plan.

3. Adjust Your Screen at Your Eye-level

Photo by Luke Peters on Unsplash

To adjust your screen at your eye level, follow this process. Tuck your chin inward in alignment with your shoulders. Now see straight in front of you. Your screen should be placed at this level, not above or below it.

For working on laptops, you have to arrange a monitor for the right posture.

Similarly, while using tablets or smartphoness don’t slope your head downward. It adds extra pounds to the back muscles. Moreover, it places a strain on the entire spine.

To avoid this, hold the tablet or smartphone higher in your hands. You can buy a holder for this purpose or rest your arms on the tabletop.

4. Sleep on Your Back

Sleeping on your back gives rest to your spine as it is aligned straightly. Similarly, this sores your lower back as well. To avoid aches, place a pillow or rolled-up towel under your knees. Try a pillow that lessens the burden on your neck and keeps it comfortable.

Furthermore, distribute your weight by spreading out your arms and legs. Sleeping on your back avoids irritated facial skin and reduces tension headaches.

5. Physical Therapy

Photo by Leohoho on Unsplash

Physiotherapy of the neck by a physiotherapist will help relieve your neck pain. He would teach you special neck exercises.

Moreover, take calcium and vitamin D to make your bones strong. If your neck pain persists despite of all these measures, consult an orthopedic surgeon.


Let’s start following the above tips daily and you will find a positive change in your neck pain. You will perform better at work and will be fresher than before.

Let me know in the comment box which tip you find most effective. Good Luck!




Huzaifa is a freelance writer from Pakistan. He is also a student of International Relations.

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Huzaifa AbdulRehman

Huzaifa AbdulRehman

Huzaifa is a freelance writer from Pakistan. He is also a student of International Relations.

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