We've all worked with someone who was a pain in the neck. Avoiding them was often the best technique for reducing tension and discomfort.

But for the 10% to 20% of adults who contend with neck pain, the best solution is to push back with smart exercises, good self-care, and (when necessary) medication or surgery.

According to a meta-analysis of 25 studies, a major cause of neck pain is sedentary behavior — especially when using a computer or a cell phone for four-plus hours a day.

Other common causes include strains or sprains to ligaments and tendons from lifting heavy objects, awkward sleeping positions, and poor posture.

Use of heat and ice as well as a change of habits can often ease the problem.

Sometimes, however, neck pain can stem from osteoarthritis in your vertebrae and shoulder. In that case, range-of-motion and muscle-strengthening exercises — along with ice packs and over-the-counter pain relievers — can help.

If neck pain is triggered by a combination of osteoarthritis and spinal disc degeneration, you may need an epidural or steroid injection to decrease inflammation. Acupuncture may also help. Surgery is the last option.

Your best bet is to avoid neck pain: Practice posture-improving exercises, especially while at the computer or using the cell phone; cool chronic inflammation with stress management and a plant-based diet free of highly processed foods and red meats; get 10,000 steps daily, lift heavy objects with your legs not your arms and back, and sleep on a pillow that supports, not distorts, your neck position.