5 everyday habits that seem harmless but cause chronic neck and cervical pain

Neck pain is one of the most common ailments in modern life. Although many people associate it solely with stress or obvious poor posture, There are certain seemingly harmless habits that, when repeated day after day, can trigger muscle tension, neck stiffness and chronic discomfort. They often go unnoticed, but according to physical therapists and musculoskeletal health specialists, their cumulative impact can be considerable.

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Here are five everyday practices that could be affecting your cervical health without you even realizing it:

1.- Checking your cell phone with your head tilted down

Known as "text neck," this habit has become one of the main causes of modern neck pain. Tilting your head forward to look at your phone significantly increases the pressure on your cervical spine. According to biomechanical studies, this position can exert up to 27 kilograms of pressure on the neck, which in the long term leads to muscle tension, disk compression, and premature wear of the vertebrae.

• Solution: Hold the device at eye level and take frequent breaks to stretch your neck.

2.- Sleeping with too many pillows or in a bad posture

Rest is essential for the body's recovery, but if we sleep with an inadequate pillow (too high, too low, or too soft), our neck can remain in a strained position for hours. This causes contractures, morning stiffness, and, in more severe cases, pinched or swollen cervical nerves.

• Solution: Use a pillow that keeps your neck aligned with your spine. Sleeping on your side or on your back with proper support is best.

3.- Spending hours in front of the computer without an ergonomic posture

Working in front of a screen without proper ergonomics can put a constant strain on the muscles of the neck, shoulders, and upper back. If the monitor is too low, if you don't have enough support for your arms, or if your chair doesn't have a backrest, your body tends to lean forward, straining your neck muscles.

• Solution: Adjust your screen height so it's at eye level, rest your forearms on the desk, and keep your back straight with your feet firmly on the floor.

4.- Holding the phone with your shoulder while talking

Although it seems like a quick fix when your hands are full, holding your phone between your shoulder and ear forces your neck into a cradle. This strains the side muscles of your neck and can compress nerves, causing pain that can even radiate down your shoulders and arms.

• Solution: Use headphones or turn on speakerphone to avoid holding that unnatural posture.

5.- Ignore stress and accumulated emotional tension

Stress not only affects mood, it also manifests physically. One of the areas where emotional tension accumulates the most is the neck and upper back. Stress-related contractures can become chronic if left untreated, causing persistent pain and limited movement.

• Solution: Practice relaxation techniques such as deep breathing, meditation, or gentle stretching. Regular physical activity also helps release accumulated tension.

Small habits repeated every day can have a significant impact on our cervical health. Although they may seem like minor details, their cumulative effect can lead to discomfort that can become chronic conditions if not addressed promptly. The key is to become aware of these behaviors and make small adjustments to your daily routine to prevent pain and maintain a good quality of life.

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