5 Ways to Improve Posture and Decrease Neck Pain

5 Ways to Improve Posture and Decrease Neck Pain


Neck pain is one of the main forms of discomfort that you can experience as an individual, and it can cause you a lot of pain. It can tense up quickly after performing some type of strenuous activity, but you can also have neck pain from having a poor posture. This is especially true if you are someone who works on a computer for most of the day or who spends a lot of your time bent over. Thankfully, there are ways to decrease your neck pain just by improving your posture as seen in the five tips that can be found below.

Keep the Computer at Your Eyes

If your poor posture is from working on a computer, you can improve this problem by having it sit on a surface so that the screen is at eye level with you. When the computer is not at eye level, you bend your neck forward in order to see the screen, which leads to neck pain. If you have a desktop computer, you can raise your monitor until it reaches the correct height. For a laptop, you can invest in a desk tray or even in a taller desk so that the computer meets to around two inches above your eyes at the top border.

Sit in an Ergonomic Chair

Many individuals may have their computers at the right level, but they may sit in an uncomfortable chair for most of the day. Invest in an ergonomic chair that is meant to give your back the right amount of support. The legs should be flat against your seat and your feet should be flat on the floor. Always try to sit with your back pressed up against the back of the chair as well so that you are sitting in the highest position that you possibly can.

Make Adjustments with Your Smartphone

Most individuals have a smartphone in today's day and age that they text on and scroll social media on throughout the day. When using the phone, many people bend over in order to see the screen when walking or even when just sitting somewhere. If you can manage it at all, try to limit how much you text throughout the day to minimize your neck pain. If this is not possible, keep your phone at eye level, or rest your hands on a pillow and only text when you are in a comfortable sitting or lying position.

Get Up and Walk

Throughout your workday, it is important to allow yourself to get up and move. You do not need to sit in one position in front of a computer all day long or you will make your neck muscles stiff. Try to take at least 20 to 30 seconds away from work every 10 to 15 minutes that you have worked. At every half hour, you can take a quick two to three-minute break to get up and walk around, maybe even taking time to stretch your muscles.

Sleep Better

The final tip to help you improve your posture is to consider the position that you are sleeping in. If you sleep flat on your stomach, you will strain your neck and will likely wake up most mornings in a significant level of neck pain. If you sleep on your back, this is slightly better, but you should use a pillow that has a curve to it so that your neck is supported. Finally, the best way to sleep, however, is on your side, but be sure that your pillow is not too stiff for your neck.

Final Thoughts

Neck pain can be detrimental, and often, it is due to causes that are easily fixable such as improving your posture. Try any of the five tips above through trial and error to determine if any of these are the root cause of your neck pain. If these do not work, contact a doctor for neck and back pain who can examine the areas of concern to determine a possible reason. Ultimately, however, it is up to you to take the right steps so that you can get to feeling better as soon as possible.

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Victoria Smith
Victoria Smith

Victoria Smith is a freelance writer who specialized in business and finance, with a passion for cooking and wellness. She lives in Austin, TX where she is currently working towards her MBA.

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