Do’s and Don’ts for Neck Pain
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DON’T:  Don’t sleep on your stomach.  When you sleep on your stomach for extended periods, your head is turned to one side or the other which puts strain and torque on the delicate nerves and soft tissue of the neck region.  Instead, try to sleep on your back as much as possible.  If you sleep on your side, try to shift sides frequently to evenly distribute weight bearing pressure on the neck.

DO:  Lie down as often as possible when you feel neck pain coming on.  Relieving the spine of weight bearing pressure gives irritated soft tissue a chance to relax and keeps pressure from intensifying and  building.  One of the primary purposes of the neck is to support the heavy weight of the head and when the neck muscles are strained for hours at a time, pressure builds and accelerates rapidly if the weight bearing stress is not temporarily reduced.

DON’T:  You should never roll your head around quickly or jerk it from side to side. Avoid excessive rotation of the neck. It is better to laterally flex the neck by slowly, gently bringing the ear toward the shoulder and holding for a few seconds.  You can also help strengthen the muscles by applying gentle resistance against a towel stretched across the forehead, back and sides of the head. Never strain or take a stretch to a point where there is discomfort or pain.

DO:  If your job or daily routine involves constant flexion of the neck, it is imperative that you take frequent breaks to stretch your neck as often as possible. Continuous flexion of the neck (looking down) can also have a negative effect on the soft tissue and nerves of the neck and shoulder region.  This is especially important if you spend many hours a day working at a desk or on a computer. 

DON’T:  Sit directly under air conditioning vents for extended periods when you are experiencing pain in your neck and shoulders. (Excessive cold air blowing directly on your muscles increases possibility of spasms and stiff necks.)

DO:  Keep your neck and shoulders warm when traveling on an airplane. You might want to travel with a scarf for this purpose.  I have seen more stiff necks that were a result of flying and sitting under air conditioning vents than any other cause over the years.  People with osteoarthritis and rheumatoid arthritis in the neck are particularly vulnerable to cold air and drafts.

DON’T:  Do not ignore warning signals from your body while lifting or performing manual labor or extended computer work.  Your body is constantly giving you feedback and trying to protect itself from permanent damage to the delicate soft tissues of the spine and nervous system.  Pain is your body’s way of getting your attention and letting you know what your personal limits are.