Neck Pain and Cervical Spine Care
Neck Pain and Cervical Spine Care
(Tips and Guidelines for Prevention and Treatment)
The neck is the most mobile part of the spine, supporting approximately 15% of the body’s weight. However, it is less protected than other spinal regions to allow greater range of motion. Unlike the thoracic vertebrae, which are stabilized by ribs, the cervical spine is more susceptible to pain and injury. A common question is: why do we often experience neck pain in the morning after a seemingly peaceful night’s sleep?
The main causes are poor habits such as sleeping on the stomach, using a pillow that does not maintain the natural curvature of the neck, or sleeping on multiple high pillows.
These errors place the neck in an unbalanced position, forcing the neck muscles to work throughout the night to stabilize the vertebrae. Additionally, during sleep, the water content in the cartilage increases due to fluid absorption, combined with reduced gravitational effects in the lying position, which may cause stiffness in the morning. Therefore, care should be taken when getting out of bed to avoid straining the spine.
Importance of Proper Sleeping Position and Support
It is essential that your sleeping posture, pillow, and mattress maintain the correct alignment of the neck and spine during sleep.
Common Causes of Neck Pain
Chronic strain on the neck due to prolonged poor posture at a desk, computer, or while driving.
Cervical vertebrae degeneration, which naturally occurs with age (often after 50), heavy lifting, or activities like horseback riding.
Symptoms of Neck Pain
Pain, stiffness, and tightness in neck muscles
Symptoms may worsen after prolonged sitting or standing
Possible cracking or popping sounds when moving the neck
Headaches or dizziness
Pressure on cervical nerve roots may cause tingling, pain, or weakness in the arms, hands, or fingers; in severe cases, the legs may be affected
Cervical Collar (Neck Support)
In some cases, patients may need to use a cervical collar temporarily to restrict movement, support the neck, and reduce nerve pressure. Long-term use, however, may weaken neck muscles.
For acute pain or neck muscle spasms, a temporary home-made cervical collar can be created by rolling a piece of cardboard into a cylinder, wrapping it in a towel, and securing it with tape. Alternatively, rolled newspapers can be used to support the neck. This provides immediate relief when sudden spasms cause severe pain with even minor neck movements.
Important Tips for Neck Pain Patients
Avoid prolonged sitting, especially positions that force the neck to stay in one direction (e.g., reading, writing, or watching TV). If necessary, take a break every 15 minutes and perform light exercises.
Keep the head aligned while sitting; desks or workstations should prevent neck bending.
A small inclined wooden support on the desk can help keep reading or writing materials at eye level.
For computer work:
Screen center at nose level
Shoulders relaxed, elbows at 90°
Wrists in a comfortable 30° angle
The head should remain in line with the spine (ear in line with shoulder). Each 2.5 cm forward shift increases stress on lower cervical vertebrae. Avoid bending the head forward or backward excessively.
Do not hold a phone between shoulder and ear.
Avoid exposure to drafts or sudden temperature changes.
A pillow under the arms while reading can reduce strain on shoulders and neck.
Do not sit on a tall chair with a low desk.
Avoid reading or watching TV while lying in bed in poor posture.
For acute neck or shoulder muscle spasms: apply a hot water bag (with a thin towel) for 20 minutes or expose the muscles to warm shower water; avoid drafts afterward.
Avoid sleeping while sitting or in a car/bus.
Avoid lifting or pushing heavy objects for long periods, or keeping the head tilted upward for extended tasks (e.g., painting ceilings).
Avoid using bifocal glasses for computer work.
Minimize neck flexion or extension during sleep or sitting to reduce pressure on cervical cartilage and muscles.
Sleep with the head and neck in a neutral position. The pillow should neither be too high nor too low, whether sleeping on the back or side.
Choosing the Right Pillow
Avoid very small, hard, or easily compressed pillows.
A proper pillow should adapt to the head shape while filling the gap between the neck and the mattress.
When sleeping on your side, the pillow should fill the space between the neck and shoulder (not directly under the shoulder).
Pillow height should maintain the neck in line with the rest of the spine. Wide shoulders require higher pillows; narrow shoulders require smaller pillows.
This ensures proper alignment, reduces strain, and supports both the cervical spine and surrounding muscles for a healthy and comfortable sleep.
