The 1st way to improve your neck posture is to simply be aware of it. For example try to keep your head and back straight vs looking down always or reading constantly with your head down. Analyzing your workstation if you are spending a lot of time on the computer.
Next, do regular stretches and exercises to help improve posture and alignment.These neck exercises will also help with keeping your neck flexible and pain free.
Third, massage your neck to relieve tension and stress that many pull the spine out of place. Treat the tight muscles in your neck with topical creams such as Biofreeze natural Pain Relief Gel.
Fourth, see a chiropractor to have your spine checked for misalignments. That could be contributing to your poor posture.
Fifth, Reduce stress- overall stress and feeling down can wear you out mentally but also physically, and most people carry their stress right across their neck and upper back.
Lastly improve your neck posture by using a good neck pillow when you sleep. Most peple sleep with no support at all or often times to much of an incline. Try the neck traction support for the best support.
Additional Resources
- Can Forward Head Posture Cause Neck Pain
- Head Retraction Exercises: A Must for Forward Head Posture
- Making Your Workstation Pain Free
- The Emotional Impact of Neck Pain: Study Shows that Depression and Anxiety Play a Role
- Improve your posture and sleep with the right pillow
- End Neck Pain By Improving Posture
- Dr.Bellingers Neck Pain Relief Kit shows you the proper neck posture for day to day activities and exercising
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Hi, I’m trying to decide between the cervical linear traction neck pillow which only comes in one size and the linear gravity neck pillow which comes in 3 sizes. My neck kills me when I’m sleeping. I have about 3 different pillow that probably aren’t right for me. I have a military neck and have bulging discs from C4 through C7 and am having pain in neck shoulders and arms, occasionally hand. I am 5’2 1/2 and weigh 108 lbs. I am petite. What pillow do you suggest because I want the traction.
Thanks Lisa
Hi Lisa,
The only pillow that provides the traction, is the cervical traction neck pillow. This pillows comes in a standard size which is a medium, dimensions 20″x26″; The pillow does not come in a smaller size. If you able to handle a medium sized pillow and are currently using a medium sized pillow- then the CLTraction Pillow will be okay for you. Remember, you can use both sides of the pillow- the traction side and the support side.
If you want a smaller size pillow, consider the linear gravity small pillow- its dimensions are 23″x17″ – and overall the pillow is smaller. This is an excellent support pillow for your neck. It has two different neck rolls that you can use for neck support.
Another suggestion for you might be to get the small linear gravity pillow and get a traction unit such as the cervical traction posture pump. This is good if you don’t have a curve in your neck (military neck) and also if you have been diagnosed with bulging discs. Check with your Dr to make sure that you are cleared for neck traction. You could use the traction device during the day and use the linear gravity neck pillow at night. You can do the same thing with the cervical traction neck pillow.
Keep in mind that any pillow you use, particularly a cervical support pillow is going to take time to get used to. In fact if you experience soreness and stiffness the next morning that is a normal response. Use the cervical support pillow for just a few hours each night till you get used to the contours of the pillow. In the morning, ice if you need to and do neck exercises such as stretches: http://www.arc4life.com/site/615058/page/993935
Some additional reading resources:
What is the best pillow for a Pinched Nerve in the Neck: http://www.neckpainsupport.com/2008/12/what-is-the-best-pillow-for-a-pinched-nerve-in-the-neck.html
How to Choose the Best Pillow For your Needs:
http://www.arc4life.com/site/615058/page/937115
Understanding A Disc Problem Like a Jelly Donut:
http://www.neckpainsupport.com/2009/02/understanding-your-disc-like-a-jelly-donut-herniated-disc-or-slipped-disc.html
More information about Arc4life’s Linear Gravity Neck Pillow
http://www.arc4life.com/site/615058/product/LinearGravityPillow
i’ve tried so many things but it’s getting worst now.. yet no impovement. any suggestion?