Texting or looking down at your cell phone or mobile device for any length of time puts excessive strain on your neck.

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. Any type of hands-free device, such as a headset or ear piece, is a great way to talk on the phone without being tempted to hold your phone incorrectly.

Irritation to the facet joints of the lower cervical vertebrae in your neck can result in muscle trigger point pains. Trigger points are small knots in the muscle or fascia—which is a layer of tissue under your skin and around the muscle—that can lead to pain. Keep your neck muscles strong by doing short sets of strengthening and stretching exercises throughout the day. 

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. First, try to lighten your load by taking only your essentials in your purse or briefcase, and make an effort to keep your shoulders level at all times when you carry it. Consider using a backpack that distributes weight evenly across both of your shoulders.

Always seek help from a health care professional for a proper examination and diagnosis of neck pain.