Pain arising from the neck is a common problem which can occur at any age. The pain may be felt in the neck itself, or as aching across the shoulders and shoulder blades, or down the arms. It can cause sensations of “pins and needles” or numbness in the hands and fingers, or give rise to headaches. These headaches can sometimes become persistent and severe.

Neck pain has numerous causes, some of which are:

• Direct injury – “whiplash” type injuries can occur in circumstances such as motor vehicle accidents, or whilst playing sports.

• Arthritic changes – Degenerative changes in the upper spine may cause pan in or around the neck region. This pain will be aggravated further by prolonged postural strain or injury.

• Postural Strain – maintaining the wrong posture for sustained periods of time can lead to slouching of shoulders with the head poked forward. This can lead to a muscle imbalance and increased tension in muscles of the neck and shoulders.

Postural stress can occur though many everyday activities. Making small adjustments can result in less pain and long term damage.

• Avoid sloughing when sitting – this will put undue stress on the back of the neck  Sit well back in the seat, support the low back where possible, tuck the chin in and relax the shoulders.

• Driving – when driving for long periods try not to slough and lean forward to see through the windscreen. You should sit with your back supported, your chin tucked in and shoulders relaxed. The headrest should be adjusted so it behind the back of your head and not behind your neck.

• Wearing a rucksack or shoulder bag – a heavy bag carried on one side will drag the shoulder downwards and pull on the neck. Distribute the load evenly across both shoulders by using both straps of a rucksack. Support the bag from underneath.

• Bifocals / half glasses – avoid peering over the top of half glasses or bifocals so that your head tips back.

• At the office – Regularly interrupt prolonged static positions of head and neck. Move about frequently and maintain the correct posture. Use a sloping desk surface and document holder to avoid looking down constantly. Avoid cupping the telephone receiver between ear and shoulder. Use the loudspeaker facility, hold the receiver with your head in an upright position. Change sides frequently.

• Household jobs overhead – If cleaning windows, putting washing on the line etc. try to use a step ladder so that you are level with the job. Prolonged reaching or looking up can cause pain in the shoulder and neck.