Cervical (neck) pain can be caused by many factors. The most common are:

• Poor Posture, especially from poor work habits, such as holding a phone between neck and shoulder, or having computer monitor at the wrong height for working.
  
• Whiplash, from automobile accidents.
  
• Old injuries. These have a way of creeping up on you in times of stress or fatigue.

Cervical injuries and poor cervical posture can cause or contribute to other problems such as:

• Headaches
• TMJ Disorders
• Problems with the Hand, Wrist or Shoulder.

There may be a problem in you neck if you experience:

• Numbness
  
• Tingling
  
• Weakness
  

Positioning (at your desk)

• Keep your head up straight, with neck in neutral position. This keeps the weight of your head over your spine, so the muscles do less work.
  
• Whenever possible, use a speaker phone or headset, or use your hand to hold the phone to your ear.
  
• Place monitor and working documents at eye level.
  
• Shoulder blades should be back, with no tension in neck and shoulders.
  
• Lower back should be in neutral, supported, with a slight curve.
  
• Take frequent breaks. Any position for too long can cause muscle fatigue. Stop what you are doing periodically and exercise!
  

Exercises:

These are recommended exercises for preventing cervical pain from poor positioning and stress. If there is any pain or discomfort, discontinue and consult your physician or physical therapist.

Begin all exercises with your head in a neutral position, ears even with your shoulders.

• Chin Tucks: Tuck your chin Slightly and bring head straight back over your shoulder. When you have it right, you will feel a stretch in the back of your neck, at the base of your skull. Hold 5 seconds, relax, repeat.
  
• Side Stretch. Bring your right ear toward your right shoulder until you feel a stretch. Keep shoulders level. Hold fro 5 seconds, repeat on left.
  
• Flexion. Slowly bring your head forward, tucking in your chin as you go until you are looking at the floor and feel a stretch in the back of your neck. Hold 5 seconds, return to neutral, repeat.
  
• Rotation. Slowly turn your head so that you are looking as far to the left as possible, Be sure that shoulders do not move, and head doesn’t tilt. Hold 5 seconds, repeat on right.
  
• Extension. Place your hands on your shoulders, so that your little fingers cross at the base of your neck. With your mouth closed, tilt your head backward until you are looking at the ceiling. Hold 5 seconds, repeat.

*If you experience any dizziness, nausea, headaches, numbness or visual defects with this motion, discontinue and consult your physician.

• Get plenty of rest and avoid stress
  
• Exercise regularly. Working muscles are healthy muscles. Exercise increases nutrition and blood flow to tense, tight muscles.
  
• Eat a well balanced, nutritious diet. Avoid caffeine, sugars and processed foods.
  
• If you smoke: QUIT! Smoking decreases your body’s ability to heal and interrupts the oxygen exchange in your tissues.
  
• Consult a physical therapist for specific recommendations for treating your neck problems