Neck   pain   can   occur   anywhere   in   your   neck,   from   the   bottom of   your   head   to   the   top   of   your   shoulders.   It   can   spread   to your   upper   back   or   arms.   It   may   limit   how   much   you   can move   your   head   and   neck.   Neck   pain   is   common,   especially   in people older than 50. Most   neck   pain   is   caused   by   activities   that   strain   the   neck. Slouching,    painting    a    ceiling,    or    sleeping    with    your    neck twisted    are    some    things    that    can    cause    neck    pain.    These kinds   of   activities   can   lead   to   neck   strain,   a   spasm   of   the   neck muscles, or inflammation of the neck joints. You   may   feel   a   knot,   stiffness,   or   severe   pain   in   your   neck. The   pain   may   spread   to   your   shoulders,   upper   back,   or   arms. You   may   get   a   headache.   You   may   not   be   able   to   move   or turn    your    head    and    neck    easily.    If    there    is    pressure    on    a spinal   nerve   root,   you   might   have   pain   that   shoots   down   your arm.   You   may   also   have   numbness,   tingling,   or   weakness   in your arm. If    your    neck    pain    is    long-lasting    (chronic),    you    may    have trouble   coping   with   daily   life.   Common   side   effects   of   chronic pain include fatigue, depression, and anxiety. You   can   avoid   neck   pain   caused   by   stress   or   muscle   strain with    some    new    habits.    Avoid    spending    a    lot    of    time    in positions   that   stress   your   neck.   This   can   include   sitting   at   a computer for a long time. If   your   neck   pain   is   worse   at   the   end   of   the   day,   think   about how   you   sit   during   the   day.   Sit   straight   in   your   chair   with   your feet flat on the floor. Take short breaks several times an hour. If   your   neck   pain   is   worse   in   the   morning,   check   your   pillow and   the   position   you   sleep   in.   Use   a   pillow   that   keeps   your neck   straight.   Avoid   sleeping   on   your   stomach   with   your   neck twisted or bent.