The chief source of neck pain – poor posture – can be easily rectified. Proper posture involves keeping the neck in a neutral position with the head back, so that it is centered over the spine. This keeps gravity working with the neck rather than against it. It is also important to avoid gritting teeth, which can place strain on the neck muscles.

Steps that can be taken to improve posture and ergonomics include:

• Take frequent breaks. People who drive long distances or work at a computer for many hours are vulnerable to suffering from strained neck muscles. Taking breaks from these activities can give the neck muscles a chance to relax.
  
  
• Sit properly. Chairs and desks at work should be adjusted so that computer monitors are at eye level and knees are slightly lower than hips. Chairs should also have armrests. People who are sitting for a long period of time in a car or airplane should place a small pillow or rolled-up towel between the neck and the headrest. This maintains the natural curve of the neck.
  
  
• Avoid tucking the phone between the ear and shoulder. People who use the phone frequently should use a headset instead.
  
  
• Stretch frequently and exercise. Neck muscles can be stretched by shrugging the shoulders up and down. It also helps to pull the shoulder blades together and then relax. Pulling the shoulders down while leaning the head to each side can also stretch the neck muscles. Walking causes the spine to rotate, which provides excellent exercise for the neck muscles.
  
  
• Balance the base. Stretching the muscles of the chest wall and strengthening the muscles around the shoulder blade and back of the shoulder can promote a balanced base of support for the neck.
  
  
• Avoid sleeping on the stomach. Sleeping on the stomach puts stress on the neck. Pillows should be chosen that support the neck’s natural curve.
  
  
• Do not read in bed. This causes neck strain, particularly when propped up on pillow with the neck bent forward and arms held out to support the book. People who cannot give up reading in bed should purchase a wedge pillow or portable “mini-desk” designed for reading in bed.
  
  
• Keep weight evenly distributed. Do not carry items on one shoulder for too long. If possible, carry items in a backpack, which evenly distributes the weight. However, do not overload the backpack.
  
  
• Use proper lifting techniques. Lift from the knees, not the back, to protect both the neck and the lower back. When lifting heavy objects, keep the back straight and the load close to the body. Do not twist the back while lifting. If an object is heavy or awkward, do not lift it without a partner’s help.

In addition, neck injuries can be prevented by taking precautions in situations where the neck is vulnerable to injury. This may include wearing a seat belt when driving or riding in motor vehicles, wearing protective equipment when playing sports, and being careful not to dive in shallow waters when swimming.