Tuesday 16 / April / 2024
Long working hours in front of the computer, irregular diet, and improper posture are some of the contributing factors. So how can you help yourself? How can you avoid or get rid of the neck pain? Don’t worry, there are a few things that can help you stay fit and relieve your neck pain.
1. Stay hydrated
Water intake is important for your spine as the discs between the vertebrae require water to maintain the height and the spinal alignment to take pressure off. Maintaining a regular hydration habit over time prevents further degeneration of the cervical discs, which reduces neck pain.
2. Keep your computer screen at eye level
The positioning of computer screen at the eye level is essential. Make sure that when you sit comfortably in your office chair, your gaze is directly in the middle of your computer screen. If it’s not, adjust the screen height. Also, take frequent breaks — get up and move around at least every 30 minutes for 2-3 minutes.
3. Use a mobile headset
Avoid holding your mobile phone between your ear and shoulder for a long time. A hands-free device is a great way to talk. It not only helps you to maintain the right posture but also keeps the harmful radiations away from your brain.
4. Maintain proper posture
Poor posture can cause neck pain, shoulder pain and back pain. Always maintain the right posture at all times while sitting, walking or standing. This helps to avoid straining of muscles and ligaments and also gives you a confident look.
5. Carry weight evenly
A common mistake people make is, carrying a heavy purse or briefcase in one hand. This creates an uneven posture in your shoulders, straining the muscles of one side and causing pain.
6. Use a water pillow
Various water pillows are available in the market and are worth considering for patients who have tried traditional neck pillows and braces without any positive effects. These pillows can be made firmer or softer according to your needs.
7. Try acupressure
Acupressure provides effective relief in neck pain. It soothes the tissues by concentrating on the pain points and relaxing them. It’s important to either learn acupressure techniques properly or get it done by a skilled professional.
8. Try remedial massage
Remedial massage has a great effect on neck pain. It differs from traditional massage as it involves rubbing oil into the skin so that it penetrates deep into the muscles and joints, removing toxins and improving the mobility of the muscles.
9. Increase topical and oral magnesium intake
Increasing the intake of magnesium aids in the contraction and relaxation of muscles. It helps in avoiding muscle strain and sprains that can lead to neck pain. Magnesium is commonly found in fruits, dry fruits, vegetables, beans, soy products and whole grains. Epsom salt or magnesium oil can be directly used on skin for a bath. Consult with your physician before using such supplements or oils.
10. Exercise neck muscles
Do strengthening and stretching exercises frequently to keep your neck muscles strong. One simple exercise is “the chin tuck” exercise. This exercise helps strengthen the muscles that pull the head into alignment over your shoulders. It also stretches the scalene and suboccipital muscles.
