7 Simple Changes to Relieve Neck & Upper Back Pain | Spine Mantra Tips

Are you feeling neck and upper back pain...

So this are few changes that you can do to bring some relief to your neck:

1. Switch to cervical pillows or use a pillow which suits your neck, that means u don't wake up with stiff and painfull neck in morning.
but always remember before purchasing, u must confirm that the pillow is suiting you.

2. Try to Sleep on your back if possible.
sleeping on your back is the best position to let your entire spine rest comfortably.

If you prefer to sleep on your side, make sure your pillow is not too high—usually around 4 to 6 inches thick, depending on the density of the pillow material and the distance between the neck and point of the shoulder. This height should typically prevent your head and neck from turning or bending unnaturally to either side.

The bottom line is if it’s not comfortable, it’s not a good “fit”!

3.Avoid neck strain from texting, or watching reels for hours!
Texting or looking down at your cell phone or mobile device for any length of time puts excessive strain on your neck.

4. Make sure your computer monitor is at eye level.
5. Use a headset or earphone If you spend a lot of time on the phone, be sure to avoid tilting your head to the side or cradling your phone in the crook of your neck.

6. Carry weight evenly
A common mistake people make is carrying a heavy purse or briefcase on one side of their body. This uneven load can cause your shoulders to become uneven, straining your neck muscles.

7. Take posture breaks because it helps in offloading your spine.
But do not forget to consult spine mantra because we provide thorough guidance and effective treatments tailored to your specific needs.