Another nagging feeling in your neck and it drives you crazy? Then you are not alone. Everyone has problems with his or her neck from time to time. Especially now that everyone is slowly starting to work at home and not everyone is prepared for this. Fortunately, there are plenty of things you can do to reduce your neck pain or even make it go away completely. Did your neck complaints develop without trauma? Then here are 10 tips to get rid of your neck pain.

The sleeping position
Who has not experienced it? You wake up and your neck is stuck. It's stiff and painful. Your day is instantly ruined. You still have so much to do, but that neck. Do you ever have this? Then this may be due to your sleeping position. The two most recommended positions are lying on your side and lying on your back. The side position is very relaxed for your lower back and so you also reduce pressure in the lower back and neck. If this doesn't work and you want to lie on your back, try tucking a pillow under your knees. This relieves your lower back and neck. Avoid lying on your stomach, as this is a bigger reason for neck complaints. It's difficult to adjust a sleeping position, especially if you've been doing it for years, but in many cases it can be worth it.

Bed and pillow
A good bed and pillow. Both important. A bed can last for about 10 years, when you use your bed longer, the spring will decrease and indentations will form in your bed. This will also change the pressure distribution, and more pressure may arise in your neck. A pillow is just as important. A good pillow is a big plus. A pillow should not be too hard or too soft and it also depends on what kind of sleeper you are. A back sleeper can use a slightly thicker pillow than a side sleeper.

Sitting position
We increasingly work behind the computer. This has many advantages, but unfortunately many disadvantages for your body, including your lower back. Do you have a job where you have to sit a lot or are you a real gamer then this probably does not sound strange to you. Therefore, make sure that you change position every 10-15 minutes. You can do this by getting up and getting coffee or you can do some exercises. 

Learn blind typing
Learn blind typing. If you cannot do this, you will probably look down at your keyboard a lot. It's okay for a moment, but if you work a lot at your computer and therefore look down a lot, your neck muscles will have to work harder. This will give a stiff and painful neck.

Get moving
Whether you have complaints or not, movement is one of the most important things we can do for our body. It is good for our muscles, joints, ligaments, organs, immune system and a lot more. Whether you go to the gym, do yoga, get exercises from your physiotherapist or enjoy walking. It doesn't matter as long as you move.

Variety
I always say, the best posture is the following posture. What do I want to say with this? No posture is good for you. There are better postures than other postures, but there is no perfect posture. Your body is made to move, not to sit still. Nowadays it is true that you have to sit at your office job a lot. Therefore, try to change positions every 15 minutes. You can do this by getting coffee for your colleagues, doing some exercises, or going for a walk.

Warmth
Heat can improve blood flow to the muscles. And muscles that have a good blood flow can relax more easily. By taking something as simple as taking a hot shower or going to a sauna or a heat patch, the muscles can relax more easily. This can have a positive effect on many people.

Headset
By using a headset or earphones while sitting, you prevent that you often sit down on the phone. By not doing this and constantly hanging forward on the phone, there is an increased risk of neck pain.

Learn to breathe correctly
Breathing and neck complaints? That may sound strange, but it is still important. Your largest breathing muscle, the diaphragm, is partly responsible for your posture. And when you are breathing the wrong way, as many do, it can also affect your neck. 

Go see a professional 
Do these 9 tips not work? Have you used all these tips and has it not helped? No problem, there are several roads to Rome. And several ways to get rid of your neck complaints. You can go to the physiotherapist, osteopath or chiropractor and they can help you with this. 

Any questions or feedback. Just message me.

King regards,

Sascha Bargi BSc PT. & MSc Ost. in training