Neck Pain after Neck Workout? [10 Tips to Prevent Neck Pain]

Neck Pain after Neck Workout? – Know How Sleeping Position Can Help Get Rid

Along with the rest of your body parts, Neck is also one of the focus areas when it comes to maintaining a strong physique.

In fact, it is one of the most important parts as it helps the brain in sending signals from the mind to the different parts of the body.

To attain a strong neck, there are various Neck Workout sessions which help to strengthen your nerves and muscles around your neck.


Neck Exercise Precautions

Neck exercises should be carried out very carefully and cautiously because any kind negligent behavior towards your neck can lead to Neck ache symptoms like:

  • Headaches,
  • Stiff neck,
  • Sharp pain,
  • Radiating pain,
  • Numbness.

Some neck injuries can have an immediate effect while sometimes; the effect may be delayed but more dreadful and long-lasting.

Neck Pain Symptoms

Neck pain can occur because of various diseases like degenerative disk disease, neck injury, herniated disc, pinched nerve, etc. or even because of your careless habits like neck strain due to prolonged sitting in incorrect positions or sleeping in a wrong posture, type of pillow or mattress used while sleeping, etc.

Whatever may be the case; Neck aches can be very troublesome and can affect your entire body slowly and gradually, if not treated at the right time properly.

How to prevent Neck Pain?

Neck Pain

There are various practices that can be followed in order to prevent Neck aches, or relieve a strained and stiffed neck and eventually build a stronger Neck and Spine. Some of them are described below:

1.   Use a Pillow

Use a pillow which could support the natural curve of your Neck and Spine. The choice of pillow to be used varies from person to person because of the difference in their build and anatomy. Some prefer to use a flat pillow, while others might prefer stiff and hard base pillows or no pillows at all.

2.  Sleeping Posture

Sleeping Posture can affect your neck deeply. People, who sleep on their belly, upside down, face stiff neck and back problems when they wake up so it is always recommended to sleep on your back so that your entire spine and back can rest comfortably.

As a matter of fact, it is the best sleep position for neck pain.

For those, who like to sleep on their back should choose flat rounded pillow to support their neck and if required may use rolled towel to provide extra comfort or use pillow under the knees to reduce strain on the lower back while for those who like to sleep by their side, should make sure to use a pillow of around 4 to 6 inches of thickness which is higher under the neck than the head.

This will prevent unnatural bending of the neck while sleeping. These days numerous neck supporting pillows are available in the market like Feather pillows, Memory foam pillows, Waterbase pillows, Cervical pillows, etc. which can help in getting some respite from Neck aches.

3.  Sedentary Lifestyle/Job

People who are into sitting job and spend most of their hours working on a computer are the most prone to Neck ache issues. They should try and positively make sure to keep their computer screen at their eye level. The height of the monitor display should be adjusted as per your height so that your neck does not get strained.

4.  Avoid Neck Ache form Mobiles

Recently, with the rising popularity of mobiles and messaging, even teenager kids are falling vulnerable to Neck ache ailments. To avoid this, you should try to reduce the time spent in texting on mobiles, hold the mobile screen up to your eye level and try to avoid spending prolonged hours on mobile phones.

5.  Short Duration Neck Exercises

Try to strengthen your neck by doing short duration neck exercises whenever you get time during your entire day; it may be during your working hours in office, or while doing any activities straining your neck.

6.  Avoid Bending Your Neck for Long Periods

If you are someone, who has to attend lots of calls during the day, then instead of holding your phone and keeping your neck bent for extended hours, you should prefer to use ear phones or Bluetooth headsets so that pressure on the neck could be avoided.

7.  Stop Carrying Heavy Weights

Carrying heavy weights can seriously damage your neck and back instantly. They can lead to muscle cramps and prolonged back illness as well. So as per your age and strength, try to avoid any heavy weight lifting.

whether it may be carrying heavy weights while changing home décor, or lifting heavy mud pots in your garden; or even carrying your office purse or laptop bag.

Also, when carrying your regular office bags while going to office, try to keep a balance of the weight across your shoulders because sometimes this uneven load can affect your neck muscles deeply.

8.  Sitting and Standing Posture

Apart from sleeping posture, sitting and standing posture also affects your spine and neck muscles. You should always try to sit/stand in a posture which is supportive and maintains the natural curve of the spine, with your head not bending forward but kept straight, and shoulders kept parallel with the hips in a relaxed position. To fix your posture, you can try your hands on various exercises like Check stretches, Neck stretches, neck rotations, etc.

9.  Acupressure

Follow Acupressure target points to get relived from Neck pain instantly. There are various points like the one located on the shoulder muscle. Which helps to relive neck stiffness; one on the occipital ridge on the neck, which helps to get relief from numbness, stiffness and chronic cough as well; points like Eyebrow ascension, light guard, Celestial connection, jade pillow, declining connection, deviation turn and fifth place around the head region.

These can help during headaches; the point behind the earlobe; the point between the thumb and index finger, which helps in the reduction of stress and uneasiness, etc.

10.  Magnesium Deficiency

Magnesium is a mineral which can help in contraction of muscles. So increasing the intake of magnesium containing food items like fruits, beans, vegetables, whole grains, nuts, fish, yogurt, avocados, etc. can help your muscles and you neck to stay at ease.


If above stated suggestions and recommendations are followed seriously during your entire life time. Then you would be able to build as well as maintain a stronger and more powerful neck throughout your lifespan.

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