Neck pain – we have all experienced it at some point, but it can be debilitating to the point of interrupting your daily activities. Not what anyone wants.
Here are a few tips and tricks from our very own Physiotherapists, that can relieve daily neck pain and enhance your overall well-being:
- Let’s start with the obvious – your phone. It’s always there and we’re constantly looking at it, but there are a few things you can do to proactively prevent a pain in the neck
- Avoid cradling your phone in your neck while you’re talking, as this puts strain on your cervical spine. Looking down at your phone all day can also cause this strain.
- When possible, use a Bluetooth or hands-free headset to make calls;
- When you’re browsing or texting, hold the phone up high to decrease the angle at which you’re holding your neck;
- Take frequent breaks to stretch your neck.
- Ergonomic adjustments – simple and effective!
- Position your computer monitor at eye level so you can see it easily;
- Use the hands-free function on your phone or wear a headset;
- Sit with your spine in a neutral position, and avoid rounding your shoulders.
- Poor posture and sedentary behaviour are key causes of neck pain, but are easy to deal with:
- Avoid sitting or standing for too long;
- Schedule frequent breaks into your day to get up and move.
- Pillows! A good pillow can go a long way, however sleeping with several pillows under your head can hinder your neck’s range of motion.
- Nobody knows you better than you. Keep your limits in mind. If you have to move something large, ask for help before trying to do it alone.
- RELAX. It might not sound like it belongs here, but many people hold stress and tension in the muscles surrounding the neck and shoulders, causing pain or discomfort.
- Integrate relaxation techniques into your day to ease the tension, refocus, and relieve the pain;
- Try breathing exercises, gentle stretches, or walking at lunch;
- Get a massage or sign up for a yoga class!
- H2O – it’s more than just a drink.
- The discs between the vertebrae in your spine require water to maintain disc height and spinal alignment and to take pressure off the spine;
- Stay hydrated!
- See a Physiotherapist. Physiotherapy for the neck can:
- Identify secondary causes of pain;
- Teach you how to reduce the risk of reinjury; and
- Strengthen the weak areas of the neck through targeted exercises.
Want more specific recommendations to you? Book an assessment!
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