1. Maintain correct posture Neck pain can be caused by poor posture straining the ligaments and muscles that support the neck, resulting in injury over time. The headand-shoulders-forward posture is the most common example of poor posture that contributes to neck pain. This occurs when the neck slants forward, placing the head in front of the shoulders. For every inch the head shifts forwards, an extra 10 pounds is added to the muscles in the upper back and neck. A 5-inch forward shift results in 50 extra pounds of force! Remember - keep your chin tucked inward to avoid this.
2. Make sure your computer monitor is at eye level If your screen is planted directly on your desktop, it’s time to ask management for a raise — for your computer’s display. The top of your the screen should be level with your eyes. The idea is to get the eyes looking down about 10 degrees. If it’s any lower or higher, computer users will adapt to it by moving their head. If your screen is too low, your head points down, causing neck and back aches.
3. Limit your smartphone usage The more you look down on your smartphone, the more strain you are putting on your neck muscles. If you are using your phone for business, make sure that you keep it at eye level or use headphones or earbuds.
4. Exercise Exercising regularly has been found to be effective in reducing your risk of neck pain. This is because you are strengthening your muscles and improving blood flow too. Another plus to working out is that you will also learn good posture which can also reduce the discomfort that you are feeling when you sleep.