Good Habits to Remember to Prevent Neck Pain Take frequent breaks Don't sit in one place for a long time, such as your car or at your desk. Arrange some of the items in your office so that they are inconvenient. This will force you to get up, stretch or walk around. Maintain good neck posture Adjust the seat of your computer or desk chair so your hips are slightly higher than your knees -- your head and neck will naturally follow in the correct position. Traveling in a car, airplane or train? Place a small pillow or rolled towel between your neck and a headrest to keep the normal curve in your neck. How are you sleeping? Avoid sleeping with too many pillows or falling asleep in front of the television with your head on the arm of a couch. On the phone a lot? Use a speakerphone or headsets -- do not cradle the phone in your neck. Exercise Treat your body to a consistent regimen of stretching and strengthening to balance your muscle groups. This protects your neck as well as helping your whole body. Walking at any pace is excellent exercise for your neck. The rotation of the spine provides a great natural workout for the neck muscles. Eat smart and drink water Good nutrition and staying well hydrated are not only important to stay healthy, but vital in the healing process.