Your neck is very delicate and yet much is required of it. You must therefore provide it with a reasonable amount of protection, or it will punish you by giving you pain.

There are seven bones called vertebrae in your neck which balance the heavy weight of your head. Several of these contribute to the rotation (or turning )of your head. In addition to these important bones of the neck, there are some vital nerves which extend down to reach all vital organs of the body as well as vessels which supply blood to the face and brain. In this neck area, there are complex muscles and numerous body tissues. Small wonder that neck injury - even simple neck strain - can be felt not only in the neck itself but as a pain in the arms, shoulders, and chest.

Some neck pains are caused by a specific injury, some of them are the result of occupational or job habits and quite often as a result of sitting and standing postures. Anyone whose work requires that they remain for long periods of time with their head in one position is likely to have neck strain. This includes typists, bookkeepers, dentists, surgeons, cooks, process operators, painters, teachers, students and housewives, among many others.

In most cases, neck pain is brought on by poor posture, or tension. Rest, painkillers, and the application of heat (or ice packs) will usually bring relief but the pain will recur if you don't change your habits of standing and sitting.

If you have any choice, don't sit in any one position too long. Don't remain in one position while reading or sewing, or watching television. Move around frequently and try to relax. If your neck strain is the result of your job, try to change your working position frequently. Get up and stretch. You can do a few simple neck-resting exercises from time to time by relaxing the shoulders and changing the position of the head. This not only relaxes the muscles but also relieves the tension. Tension tightens up the neck muscles and leads to neck pain. Here are some other suggestions for reducing neck strain:

1. Sit on a straight-backed chair, preferably one with arm rests.
    Sit up straight and keep your neck straight.

2. Don't try to make up for your height at the expense of neck comfort.
    If you're short, don't try to overcome it by thrusting your chin upward.
    If you're tall, don't slump to make yourself seem shorter.
                  Either habit places a strain on the neck.

3. Don't read in bed or slouch in a low chair with most of the weight of
    your upper body on the back of your neck. You should not read
    while lying on your stomach with your head extended backward.

4. Don't sleep on thick, hard pillows.
    A contour pillow that fits the curve of your neck may be helpful.
   (A rolled-up towel is just as good and much less expensive!)

5. Above all, you must adjust your height or level in relation to the
    task you are doing. This might mean using a stepladder to
    accomplish work such as painting that is above normal eye level.

    While driving, if you are short, sit on a cushion to raise your head
    above the level of the steering wheel. In the office or at home,
    use a desk chair that can be lowered or raised so that you can
    comfortably keep your eyes on your work without neck strain.

    Learn to walk, stand and sit as if you have a stack of books on your
    head.