3 Tips for Getting Rid of Neck Pain

There’s a reason “pain in the neck” is a common way to describe something that’s deeply bothersome. Neck pain can bring an intense amount of physical discomfort and emotional stress while making it difficult to move about or sleep with ease.

There’s a lot you can do to reduce your neck pain, thankfully, and we’re here to help. Dr. Nicholas Perenich and his team at Spine Institute of Florida in Dade City and Spring Hill 

provide comprehensive neck pain care, from conservative treatments to complex surgeries.

If neck pain is wreaking havoc on your life or well-being, consider the following tips for lasting relief.

1. Improve your posture

Poor posture is a major contributor to neck pain, especially if you spend hours per day hunched over a computer or other device. When your spine isn’t aligned well, the position puts strain on the ligaments and muscles in your neck.

To improve your posture, aim to hold your head straight with ears over the middle of your shoulders. Making sure your device screens are at eye level can help prevent slumping over when you’re sitting. 

For better posture while using a phone or tablet, try a hands-free option, like a headset or speaker function. If you need to see the screen, place it on a stand or hold it at eye level.

2. Improve your sleep habits

Neck pain has been linked with poor sleep quality and too little sleep. If you aren’t sleeping sufficiently, your body can’t restore itself as it's supposed to, making way for chronic pain. As well, certain sleeping habits, such as using too many pillows or sleeping on your stomach, can prompt a neck-pain flare-up.

Use a single pillow that’s relatively soft and flat and try to sleep on your back or side. Meanwhile, cultivate a healthy sleep routine. Aim for at least seven hours of sleep per night, with fairly consistent sleeping and waking times. Sleep in a dark, comfortable room and avoid digital screens and caffeine near bedtime.

3. See an orthopedic specialist

Lifestyle changes aren’t always enough for alleviating neck pain. Chronic neck pain may stem from a condition, such as arthritis, disc herniation, or spinal stenosis, that needs treatment. If that’s the case for you, our team may recommend medication or physical therapy.

If conservative treatments fail to relieve your neck pain, you may be a candidate for surgery. Depending on the underlying cause, your spine surgery options may include:

• Disc replacement
• Endoscopic foraminotomy with neurotomy
• Foraminotomy
• Radiofrequency ablation
• Spinal fusion

Whenever possible, our surgeons use minimally invasive surgery techniques. They also perform cervical decompression, which removes vertebral bone parts to reduce pressure on a problematic nerve.

To learn more about chronic neck pain or to get started toward the relief you need, call Spine Institute of Florida or schedule an appointment through our website today.