How to Keep the Cervical Spine Pain Free

If you wish to keep the cervical spine pain free, you should stretch your upper back often.  Also, place your home and office computers at eye level to keep the proper posture.  Sleep on your back at night as well and use a heating pad if muscles start to become tense.

• Stretch your upper back often to keep the cervical spine healthy.  Stretching is done by moving you shoulders and neck around.  Do this every day for five minutes.  This keeps muscles loose and flexible so the upper spine does not hurt.


• Place your computer at eye level for upper back health.  This should be done at home as well as at the office.  Also, sit up straight in your chair when sitting at your desk.  This keeps posture good so the cervical spin does not become strained.


• Eat foods that provide plenty of calcium.  Calcium keeps the spine and other bones healthy.  Add foods to your diet like cheese, milk, yogurt, and spinach.  Consider taking a calcium supplement as well if you feel you do not get enough calcium from food sources.


• Sleep on your back at night to keep the spine healthy.  Back sleeping provides proper support to the spine by keeping it flat.  Also, consider purchasing a pillow that matches the curve of your back and spine.  This takes pressure off from your back reducing pain.


• Use a heating pad on the upper back if muscles are tense.  This should be done if discomfort is felt in the neck, shoulders, or upper spine area.  Heat loosens muscles and relaxes them to keep the cervical spine pain free.  Use a heating pad for 10 or 15 minutes at a time for proper use.  


• Keep your weight at a manageable level.  Extra weight puts pressure on the back and can cause pain in the cervical spine area.  Eat healthy foods to keep weight down and exercise regularly.  Consider starting on a diet plan if you are overweight to reduce the risk of upper back pain.