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Many people suffer from neck pain and headaches throughout their day, and perhaps attribute this discomfort to life's many stresses. After gulping down a couple pain-relieving tablets, they go on about their business and try to make it through the rest of the day. Although stress could be the cause of this daily occurrence, one of the most common causes of neck pain, and sometimes headaches, is poor posture. Everyday activities such as reading can cause strain on the neck musculature if the head is bent forward for prolonged periods of time. Even the placement of your computer monitor can contribute to neck strain if it is not appropriately positioned.
Sleeping postures are also a common cause of neck pain. Individuals who are stomach sleepers, or who use several pillows to support their head, are especially prone to neck pain. In addition, if the weight of the body or head is not supported properly by the mattress and pillow, awkward sleeping postures are likely to occur. Other "triggers" that can produce neck pain include carrying heavy backpacks or bags with one arm. The musculature of the neck is a natural support structure for the shoulder, and therefore a heavy load placed on the top of the shoulder or in the hand further stresses the neck muscles.
So why is neck pain often accompanied by headaches? Many of the larger muscles of the neck originate at the base of the skull. If these muscles are irritable, they may cause irritability in the nearby nerve tissue. Other causes of nerve tissue irritation include arthritic conditions in the neck vertebrae and disk problems. Regardless of the exact cause, nerve irritation is typically interpreted by the body as pain, and may present itself in the form of a headache or arm pain.
So what can you do to avoid neck strain and headaches?
Be sure to keep the monitor at eye level, and in a position that does not require you to bend your head to the side or forward in order to read the screen.
Whenever possible, avoid holding your head in one position for a long period of time. Take a break from the computer periodically, or look up from the book you're reading every few minutes. Gentle neck and shoulder stretches can also be performed to relieve stiffness, and encourage better postures.
Use a pillow that offers enough support of the head to permit it to rest in a neutral position (neither flexed forward or backward). Also try to recall the last time your mattress was rotated or replaced. Moving the foot of the mattress toward the headboard may be able to "revive" a mattress' springs and restore better support for your body.
Give some thought to your sleeping posture and general habits. If you are prone to falling asleep on the couch, try going to bed earlier so that you can benefit from the support of your mattress and pillow as you sleep, not to mention the extra space to roll over!
Lighten the load. Reduce the weight of backpacks, briefcases, and grocery bags whenever possible. This may mean extra trips to and from the car, but the reduced muscular strain on your neck is worth the effort. If a heavy carry bag cannot be avoided, consider using a bag with wheels that you can pull behind you. You should also get in the habit of putting a backpack on both shoulders, rather than only one, particularly if the backpack is heavy.
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