5 Common Mistakes to Avoid When You Have Neck Joint Pain

1. Overlooking Proper Posture

One of the biggest mistakes you can make when you experience neck pain is not paying enough attention to your posture. 

Proper posture that aligns with your skeletal structure (bone joints) is essential to avoid any kind of pain from strain. When your posture is off, it starts putting extra strain on your joints and muscles, which ultimately worsens, giving you severe pain.

For example, when you are slouched or hunched over, your neck has to work a little harder to hold your head up. This tires out your neck muscles and squishes your joints.

How to Improve Posture for Neck Pain Relief?

Improving your posture doesn't seem that tough, but when you are not mindful enough during your daily chores, you may forget to maintain proper posture. 

Here are some simple things that you can keep reminding yourself to do.

• Be mindful whenever you slouch or hunch. You can also use a posture support brace to help you with this.
• Set up a good workspace that aligns your body perfectly with your work things. Wish to exactly know how? Read this blog - Joint Health and Workplace Ergonomics.
• Add strength to your muscle bulk by practising regular exercise. Try some simple ones such as squeezing shoulder blades together or practising planks that will strengthen your core.
• Practise regular stretching. This will help your muscles loosen up and pull you into a bad posture. Add neck and shoulder stretches into your routine - whenever you are not occupied with anything else to do.
• Give your neck and shoulders a break. For example, if you are standing or sitting in a place for a long duration, take breaks and move around. This will prevent your muscles from getting stiff.

"Good posture is not just sitting or standing straight; it's also about making sure that your body stays aligned and balanced", says Dr Naveen Chandran, CMO at Nirva.

2. Neglecting Neck Strengthening Exercises

Building up your neck muscles is important. Exercise keeps your neck happy. Just like you'd work out to strengthen your arms or legs, your neck needs some love, too!

When your neck muscles are in good shape, the joints get enough strength to hold on. This gives you less pain.

The Wrong Idea About Exercise and Neck Pain

You may think that you must completely go for bed-rest or stop moving your neck further when your neck hurts. But that is not true if you have not had any recent injury, in which case you must take a rest.

However, practising the right kind of gentle exercises and stretching will only strengthen your muscles. It will make you feel better and stronger.

Try These Neck Strengthening Moves

Check out these safe and pretty easy exercises. No matter if you are just starting out or are active all the while, you can try these for your neck pain relief.  

Note: If any part of your body hurts, stop and take it easy!

Neck Tilts

• You can do this in a sitting or standing position. 
• Slowly lean your head towards the shoulder on one side and keep it that way for a few seconds.
• You may feel a slight stretch on the opposite side of the neck.
• Hold it there for a bit, and then do the same on the other side.
• This exercise helps you loosen up the muscles on the sides of your neck.

Neck Turns

• This one is as easy as saying 'No'. 
• Slowly turn your head to one side.
• Keep it on that side for a few seconds, and then switch sides.
• This strengthens the back and side muscles of your neck.

Chin Tucks

• Perform this exercise carefully without applying much strain on your neck.
• Gently pull your chin towards your neck, like making a double chin. You may feel gentle stretching at the back of the neck.
• It works great for the muscles that pull the head back.

Adding these movements into your daily routine can make them less achy.

3. Failing to Manage Stress and Tension

Did you know that your emotions can bottle up in different parts of your body? Especially the muscles and joints. It's weird to think that what's going on in your head can affect your neck, but it's true.

How do Stress and Tension connect to Neck Pain?

When you are stressed, your body goes into 'flight or fight' mode, which makes your muscles tense and ready to deal with whatever comes. So when you are constantly stressed, your muscles always stay tense. It doesn't get any time to relax. This gives you pain and ache.

Practise Chilling Out

So, how can you keep stress from messing with your neck? 

Practising the following will be helpful.

• Take slow, deep breaths to calm your mind and relax your muscles. Breathe in through your nose and exhale through your mouth.
• Practise mindfulness in everything you do. Pay attention to everything that is happening in your body, including the sound of your breath.
• Take short breaks from your stressful work when you are feeling overwhelmed. Take a short walk, stretch your joints or do something that will keep your mind calm. 
• Practise yoga and stretching that can connect your body and mind.

It's okay to feel stressed sometimes. Just keep reminding yourself that you are the most important person in the room and your health is your priority. Practising these self-care techniques will help you keep stress out of your neck!

4. Improper Sleeping Habits

Getting a good night's sleep is super important, but did you know how your sleep can affect your neck, too? Your sleep position is as important as when and on what you are sleeping. It really makes a big difference!

Add these tips to your sleep routine.

• Sleeping on your back or on the side is the most comfortable for your neck. These positions keep your spine straight, which is essential for avoiding neck joint pain. Avoid sleeping on your stomach. The stomach sleeping position forces your head to the side, pushing your neck into an awkward position.
• Always choose the pillow that your head feels comfortable on. No, it's not just about the softness. Your pillow must cover up for the difference in height between your back and head when you sleep on your back. Moreover, if your mattress is old and saggy, it may be time to upgrade.

Also, setting up a good sleeping environment can affect how your neck feels.

5. Self-Medicating Without Professional Advice

If you are thinking of grabbing some over-the-counter painkillers for your neck joint pain, you would want to wait! It might seem like a quick relief, but painkillers do not fix the real issues and also can cause side effects.

What are the Risks of Quick Fixes?

Over-the-counter pain relievers may mask the symptoms, which makes you feel that you are pain-free. But this is just like putting a band-aid on a bullet wound. So, you must seek expert advice for a smarter choice.

Your doctor can help you find the root cause of your neck joint pain for a safe and effective solution. 

Wish to learn about natural therapies for neck joint pain relief? Then don't miss this article - Best Natural and Alternative Therapies for Neck Pain 

Wrapping Up

Whether you experience severe neck joint pain or not, staying clear of these common mistakes will keep you comfortable. Adding mindful practices when it comes to self-care practices in health is most essential.