Neck pain is a common—and frequently debilitating—issue that affects one in three people. It often makes any neck movement painful and limits a person's ability to carry out tasks such as turning one's head, looking up or down, and even just holding the head upright. Below, learn what to do and what not to do to alleviate neck pain at home.

Do:

Practice good posture.

Proper posture gives the neck the support it needs and takes pressure off the tightened muscles located there. Be especially mindful of your sitting posture, as this is the position people are in for most of their waking hours.

Place both feet on the floor and support your back against the back of the chair. Avoid slouching, as it further stresses the muscles in the neck and leads to greater pain. If you work on a computer, keep the monitor even with your eye level.

Sleep with a pillow that matches your sleep position.

Consider your preferred sleeping position, and choose a pillow that best sustains the neck from this angle. Those who sleep on their backs should have flat pillows so as to avoid thrusting the neck forward and straining the muscles.

Side sleepers need a firmer pillow that holds the neck at a similar angle to the shoulders as one would have when they are standing. Try not to sleep on your stomach, as this naturally forces the muscles in the neck to twist and contract.

Don't:

Carry a heavy purse or bag.

If you regularly carry a purse, messenger bag, or similar handbag, don't weigh it down so much that it pulls your neck and shoulders to one side. This positioning will only exacerbate your neck pain.

Only carry the essentials like wallet, phone, keys, and medications. If you do need to carry heavier items, consider a small backpack, which more evenly distributes the weight across the back and shoulders.

Hunch over when reading or on your phone.

It's natural to look down when reading a book or scrolling your phone, but this position will overtax the neck muscles. Get in the habit of holding books, magazines, newspapers, and mobile phones up and even with your sightline. This will feel awkward at first, but the more you do it, the more ingrained it will be. Your neck will thank you.

To address the causes of your neck pain and find lasting relief, visit a chiropractor. Armeli Chiropractic serves patients throughout the Twin Cities area of Minnesota. They offer chiropractic care for neck and back pain, headaches, auto accidents, and sports injuries. Call (651) 688-0736 or visit them online to schedule an exam and to learn more about their services.