Top 5 Common Causes for Neck Pain and a Single Ergonomic Solution

Neck pain is common in all age groups and has become more prevalent with increasing screen time. However, using your mobile or laptop might not be the only reason for your neck pain.

According to the World Health Organization neck pain is the third most common condition contributing to disability worldwide.

So, you are not alone!

Neck pain can be caused by several different factors. Here are some of the most common.

Shop Now 

Common causes for neck pain

1. Poor posture:

It is an obvious cause of neck pain. When you hold your neck in a bad posture for a prolonged time, you are challenging the natural biomechanics of your body. This imposes an undue strain on the neck muscles. The whole mechanism ultimately leads to pain in your neck.

But did you know what a bad posture for your neck is? 

It is when your head is extended slightly forward to your shoulders, known as the “forward head posture”. It can also occur when you are sitting with your chin forwards.

2. Overuse injury:

Overuse injuries/ repetitive strain injuries not only affect your neck, but also your whole body. By repeating the same movement or holding the same pose for long periods without rest or change of position, you may end up with a repetitive strain injury.

For example, while using your smartphone, working at your office or when you sleep on a pillow that is too high, your neck is in the forward head position which can result in muscle strain that shows itself as tiredness, achy pain and may even lead to headaches.

3. Sleep disturbance:

Sleep disturbance could be of any kind including, insomnia, frequent wakefulness, nightmares, or too little or too much sleep. According to Harvard Health Publishing, research suggests that people with sleep disorders were more likely to have neck pain as compared to those having a healthy sleeping routine.

4. Wrong Pillow:

Another common reason for sleep disturbance is an uncomfortable pillow. A wrong pillow is either too high or too low, it is either too hard or too soft that your head just sinks into it.

For uninterrupted sleep and restful comfort, you need the most comfortable pillow for you.  Sleeping on a high or hard pillow increases the tension on the muscles at the back of your neck and may also cause misalignment of the spine. Similarly, a too low or too soft pillow puts your neck in extension can makes it difficult for you to breathe. An orthopedic pillow that molds well with your head and neck contours can help address these issues.

5.Emotional stress: Emotions have a generalised physical effect on your body. Any period of change, stress, grief, illness or busyness can lead people to develop sleep disturbance including tension and pain particularly in the neck and back muscles.

Help is at hand:

The common causes of neck pain can be addressed with different techniques including;

• Stretching exercises
• Relaxation techniques
• Counseling
• Posture correction
• Changing sleeping position

• Stretching/Mobility exercises: These exercises include general stretching of the neck muscles like flexion, extension, and side bending of the neck with overpressure on the head. To relieve the stress on the back of the neck you can perform flexion of the neck to stretch the muscles at the back of the neck.
• Relaxation techniques: General relaxation techniques include deep breathing, light massage, and meditation to induce mental and physical relief from pain.
• Correct Posture: Assuming the correct posture while sitting, standing or lying can help reduce the tension in your neck and shoulders.
• Changing sleeping position: While it’s very difficult to change your sleeping position, the simple action of changing your pillow may assist you to a better sleep position leading ultimately to a better night’s sleep and reduced neck pain.

Which Pillow?

Here are some useful tips to when buying a pillow.

• Sleeping on your back with a flat pillow of appropriate height that contours your head and neck in a well-supported position are recommended.
• Sleeping on your side with a cervical pillow is also an alternate option. In this position, just make sure the height of the neck pillow is equal to your shoulder width so that it doesn’t keep your neck in a side-bent posture.

Using the correct orthopaedic pillow helps keep your neck, shoulders and spine in a supportive position while allowing you a good night’s sleep.

The  Elsa Classic Pillow and  Orthopaedic pillow Morpheus Comfortable are two reliable options if you want to find the best neck pillow in Ireland.

FAQ

What are the top 5 reasons for neck pain?

The top reasons for neck pain are poor posture, muscle strain, herniated discs, arthritis, and stress. Poor posture from activities like slouching or prolonged screen time puts strain on the neck. Muscle strain can result from sudden movements or overuse. Herniated discs and arthritis often cause chronic discomfort, while stress contributes to muscle tension and pain.

What is the cause of neck pain and solutions?

Neck pain is typically caused by muscle strain, poor posture, herniated discs, or arthritis. Solutions include improving posture, using an ergonomic workspace, and sleeping on a supportive pillow. Regular neck stretches, strengthening exercises, and physical therapy can help. Persistent pain may require medication, heat or cold therapy, or medical intervention.

What is a red flag for neck pain?

Red flags for neck pain include sudden severe pain, pain radiating into the arms or legs, numbness or tingling in the limbs, limb weakness, or difficulty with swallowing, speaking, or breathing. These symptoms may indicate serious conditions such as nerve damage or spinal injury and should prompt immediate medical evaluation.

What is the ergonomic position for neck pain?

For an ergonomic position to alleviate neck pain, sit upright with relaxed shoulders and your head aligned with your spine. Ensure your monitor is at eye level to prevent tilting your head. Keep feet flat on the ground and avoid slouching. Use a pillow that supports the natural neck curve for proper alignment during sleep.

How to fix neck pain due to bad posture?

To address neck pain from poor posture, optimize your sitting and sleeping habits. Use an ergonomic workspace with a monitor at eye level and avoid slouching. Take regular breaks for stretching and movement. Perform neck-strengthening and flexibility exercises, and sleep with a supportive pillow to maintain neck alignment.