Bad Habits That May Be Causing You Neck and Shoulder Pain

Pain in your neck and shoulder can be the result of an accident, such as whiplash injury, but most times, poor daily habits are the primary cause.

Here are a few ways that you could be causing extra stress on your neck and shoulders:

1. You look down at your phone or tablet too often.

We refer to this cause of pain as “Tech Neck” and it’s very common nowadays. A slight 15 degree forward head posture will add a whopping 27 lbs of pressure on your neck! Limit time on your devices or raise the device to eye level to help remedy this.

2. You have poor sleep posture.

Stomach sleepers tend to have a lot of neck pain. The best sleep position is on your back with a pillow beneath your knees, or on your side with a pillow between your knees. Your head should be aligned with your spine. Avoid using multiple pillows to limit stress to your neck. 

3. You carry a heavy purse, backpack, or briefcase.

The added weight to one side of your body will cause an imbalance, generating pain and stiffness in your neck and/or shoulders. Limit the weight of items that you carry with you and switch arms often. When carrying a backpack, make sure you’re using both straps to distribute the weight more evenly.

4. You have poor desk habits.

If you’re workstation is not ergonomically adjusted, you’ll feel it in your neck and shoulders. Your computer monitor should be aligned at eye level, so you’re not looking up or down at the screen. Make sure that your keyboard and mouse height allow your shoulders to hang relaxed. Also, be sure you’re not cradling a phone between your shoulder and ear. Consider a wireless headset if you must spend long hours on the phone.

For a more in-depth look at neck pain, check out this video:

Should you find yourself needing treatment, chiropractic is a proven-effective health care option for neck and shoulder pain. Please give us a call to schedule an appointment. 



Dr. Mike Urban's experience in sport performance training, cardiovascular rehabilitation, and neuromusculoskeletal chiropractic disciplines have been achieved through field experience and extensive education that includes training through Chapel, McMurtrie and Bartlett Chiropractic Orthopedic and Sports Medicine Clinic in Chesterfield, Missouri. Dr. Urban checks his email daily and welcomes any questions, comments, or inquiries to

Posted on January 23, 2017 and filed under wellness & conditioning.