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Sleep On Your Back If You Can.
In general, sleeping on your back is the best position to let your entire spine rest comfortably. Some people with neck problems find it helps to sleep on their back and place a pillow under each arm, with the idea that supporting each arm takes strain off the neck.
Make Sure Your Computer Is At Eye Level.
Sit comfortably in front of your computer and close your eyes. When you open them, your gaze should be directly in the middle of your computer screen. If you find you have to look down, you need to prop up your monitor so that it is higher.
Laptops most often require you to angle your head downward to see the screen, so connecting your laptop to a separate monitor, or screen, is often very helpful.
Avoid Neck Strain From Texting.
Texting or looking down at your cell phone or mobile device for any length of time puts excessive strain on your neck. Text messaging is worse for the neck than even other common smartphone tasks. For instance, the angle of the head while texting was more extreme than for web browsing or watching a video.
Use A Headset.
Any type of hands-free device, such as a headset or earIf you spend a lot of time on the phone, be sure to avoid tilting your head to the side or cradling your phone in the crook of your neck. piece, is a great way to talk on the phone without being tempted to hold your phone incorrectly
Exercise And Stretch Your Neck.
Keep your neck muscles strong by doing short sets of strengthening and stretching exercises throughout the day. One of the simplest exercises to do is the chin tuck exercise
Stay Well Hydrated.
Yet another reason to drink lots of water during the day is to nourish and hydrate the discs—the spongy structures that lie between the vertebrae in your neck. These discs are made up of mostly water, so staying well hydrated will help keep your discs pliable and strong.
Carry Weight Evenly.
A common mistake people make is carrying a heavy purse or briefcase on one side of their body. This uneven load can cause your shoulders to become uneven, straining your neck muscles.
Maintain Supportive Posture.
For every inch the head shifts forwards, an extra 10 pounds is added to the muscles in the upper back and neck. A 5-inch forward shift results in 50 extra pounds of force. Remember, keep your chin tucked inward to avoid this.