Neck Pain and Work

We might joke about our jobs being a "pain in the neck." But some of our on-the-job habits can trigger the kind of neck pain that's no laughing matter. If you want to avoid developing neck problems, there are several things to keep in mind. (Of course, if you are currently experiencing neck pain or stiffness, your doctor should first rule out any serious medical causes.)

Muscle strain

The National Institute of Occupational Safety and Health (NIOSH) says neck pain can develop for a number of reasons. For example, sitting at our desks, we put extra strain on the muscles of our neck when we:

• look down for extended periods without breaks
• cradle the phone between our neck and shoulder
• tense the muscles as we work

These habits can also result in back pain. (Read about "Back Pain") You can alleviate some of these problems through good posture and regular breaks.

Good posture

The American Council on Exercise also suggests that, when sitting at your desk, sit straight and make sure your lower back is supported. If your chair doesn't give you support, consider using a small pillow between your lower back and your chair. If you work at a computer, make sure the monitor is at eye level, so you can avoid looking down for extended periods of time. If you spent a great deal of time on the phone, consider a headset or speakerphone. If that's not possible, avoid cradling the phone on your shoulder; instead use your hands, switching the phone from one hand to the other as you talk.

Regular breaks

Avoid sitting in the same position for long periods of time. Take regular breaks and adjust the position, not only of your neck, but of your arms, back and legs. Try some gentle stretching. Remember though that it's important to avoid jerking or hyperextended stretching movements. (Read about "Stretching and Health") If possible, stand up a few times every hour and move around a bit.

Other causes

Neck pain can also result from other problems including injury or disease. Consulting with your doctor as soon as possible is especially important if neck pain does any of the following:

• lasts for more than a week
• if it's accompanied by headache and fever (Read about "Headaches")
• if other symptoms are present such as numbness or tingling (Read about "Paresthesia")

The American Association of Neurological Surgeons (AANS) says there are two serious types of neck pain that require immediate medical attention. The first is dull pain in the neck that radiates down the shoulders and arms. It is usually caused by a herniated disk in the neck pressing on the nerve root. (Read about "Disk Problems") The second sometimes isn't felt in the neck at all, that's because the pressure is on the spinal cord and shows up as weakness in other parts of the body such as the hands and arms and a lack of balance. See a doctor to rule out serious underlying causes. (Read about "The Spine")

Treatment options

If there are no serious underlying causes, physical therapy may help. (Read about "Rehabilitation") The American Physical Therapy Association suggests some of the following if you have a sore neck that wasn't caused by some sort of trauma:

• Rest, but don't use a lot of pillows. Try to get your neck and spine in alignment. You might need a pillow or foam pad in the gap between your neck and the bed.
• Ice is suggested to cut the inflammation. Some people get relief from heat but ice is better at first. If you do use heat, use it for 15 to 20 minutes then take a 40 minute or so break.

In addition, a doctor may recommend cold packs and/or over-the-counter medication such as aspirin or ibuprofen. Physical therapy may also be recommended to help strengthen the neck muscles and keep the problem from getting worse.