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It’s easy to take your neck for granted. However, it becomes apparent just how important a healthy cervical spine is if you get whiplash or wake up with a crick in your neck. Here are eight ways to give your neck the care it needs to stay strong and pain-free.

  1. Improve your posture: Proper spinal alignment is important to prevent wear and tear on your neck. Strive to sit and stand up straight with your shoulders back and your head in line with the rest of your spine. Then, lift with good posture by bending at the knees, not at the hips.
  2. Create a more ergonomic workspace: If you work at a computer, aim to create a comfortable workspace. Position your computer screen so you look directly at it when your head is in a neutral position. Sit in an adjustable chair with armrests and lumbar support. When working for long periods, take a break every hour to gently stretch your neck and back muscles.
  3. Seek immediate treatment after a car accident: You can treat muscle cramps, nerve compression, damaged spinal discs, and other sources of chronic neck pain by seeking a medical evaluation within 24 to 48 hours of suffering from an auto accident injury.
  4. Invest in a better mattress and pillow: Flat, unsupportive pillows are a common cause of neck pain. If you often wake up with a crick in your neck, try a foam or contour pillow that supports the natural curve of your cervical spine.
  5. Implement relaxation techniques: Stress can cause muscle tension in the neck, which may lead to headaches and migraines. To help you relax, listen to calming music and focus on taking slow, deep breaths. You can also try taking a warm bath, sipping on herbal tea, or meditating in a dark room.
  6. Be careful when playing sports: If you’re an athlete, help protect your neck by warming up your muscles, wearing protective gear, and discontinuing the activity if you find it causes ongoing neck pain.
  7. Stay fit: Many people focus on toning their arms, legs, and abs, but having a stronger neck makes your cervical spine less vulnerable to injury. Add rowing exercises to your workout routine to strengthen the muscles in your neck, shoulders, chest, and upper back. Toning these areas of your upper body takes some of the stress off your neck, decreasing the likelihood of injuring yourself.
  8. See our chiropractor and massage therapist for neck and spinal injuries: Spinal manipulation and neck massages can be incredibly therapeutic, whether you have an acute injury, chronic ailment, or tense muscles from a hectic day at work. The experienced team at Effective Integrative Healthcare offers the services you need to treat your neck pain or back injury.

A combination of at-home remedies and professional care is the key to achieving a healthy neck. To schedule non-surgical neck pain treatment in Millersville, Crofton, or Lanham, MD, please contact Effective Integrative Healthcare today.