If you use a smartphone or laptop during your day, read a book or magazine, or sit on the couch watching TV, then you may have some annoying neck pains . This happens because your body takes an unhealthy position for an extended period of time.

"It is damage caused by overuse . Your body is designed to move, but you are forcing your neck and shoulders into a static position for too long, "says Dr. Clare Safran-Norton, physiotherapist and clinical supervisor of Harvard-affiliated Brigham and Women's rehabilitation services Hospital.

Check your position

Looking down, the neck is flexed forward. Staying in this position requires the help of the sternocleidomastoid muscles (SCM) and, sometimes, the shoulders and scapula muscles such as the levator muscle, the superior or central trapezius and the rhomboids.

"After a while, the muscles will get tired, too stressed and weak. If you take this position too often, your neck and shoulders will start to hurt, "says Dr. Safran-Norton.

The same is true if you are lying on the sofa or sitting with a bad posture at your desk for an extended period of time, with your shoulders and neck bent forward.

Simple corrections

If you notice any neck soreness, Dr. Safran-Norton recommends raising the screen or what you are reading at eye level, so you won't have to look down for too long. Even small changes can make a big difference.

For example:

• Put a pillow in your lap, and place your laptop or tablet on the pillow.
• Raise the computer screen to eye level by placing the monitor on a stack of large, sturdy books.
• Place the book in a book holder and then place it on the pillow or table.
• Keep your arms supported by the armrests of the chair.

Posture is also important. If you're sitting at a desk or table, sit up straight, with your neck in line with the rest of your spine and keep your shoulders back. Get up every hour so your muscles can change position.

If you lie on a comfortable chair or on a sofa, Dr. Safran-Norton suggests placing your arms on the arms or cushions. "The muscles of the neck are connected to the muscles of the scapula, so when you relieve the pressure from your arms, you take pressure off your shoulders and your neck and shoulder muscles can relax, " he says. Again, it is good to get up every hour.

Look for help

If neck pain lasts more than two weeks, Dr. Safran-Norton suggests seeking professional help .

The most serious causes of neck pain include arthritis, bony neck protrusions, broken discs of the spine, fractures, scoliosis (lateral curvature of the spine) and an old whiplash.

A good way to start is to see your doctor or orthopedic specialist. One of these doctors, after excluding and / or resolving any basic conditions, will probably direct you to a physiotherapist .

A physiotherapist can teach you suitable exercises for the neck, such as stretching.

Start with your head naturally facing forward, then slowly turn your head to the right. Hold for a few seconds. Return to the starting position, then turn your head to the left and hold the position for a few seconds. In any case, never rotate your neck .

"The neck was designed mostly to turn to the left and right, or to move back and forth, but it doesn't have much mobility to lean from side to side, " notes Dr. Safran-Norton.

Exercises to strengthen the neck can also be useful like neck retraction ( see the picture below ). A neck retraction helps to stretch the SCM muscles to the sides of the neck.

Dr. Safran-Norton suggests doing these exercises at the beginning every day, then a couple of times a week. Finally, maintaining good posture and reading at eye level can prevent further neck discomfort and pain.

1. Sit in a natural position, and hold your head in a normal resting position.

2. Next, slowly slide your head backwards, tucking your chin, until you have moved your head and chin as far back as possible, without tilting or nodding with your head.

3. Hold the position for 3-5 seconds, and then release. Repeat 10 times.

Source: Do habits cause your neck pain?