TLC for Neck Pain

In my previous blogs, we have been talking about neck pain. Thanks for sticking with me to know how you can prevent your neck aches and pains. I am hoping that, having read my previous blog, you have been really conscious of your posture and looking out for it, and have become more self-aware about the things you do and the way you do them.

Let’s look at the ways to say “goodbye” to your neck pain.

- Posture

The most important thing is to maintain a good posture. But, I hear you ask, how do I do that? It’s very easy, just follow the steps below!

• a. Do not keep the same posture for a long period of time
• b. Make sure your chair is at a right angle and your feet are well grounded on the floor
• c. Your screen is at eye level
• d. Your elbows are well supported on the table and your shoulder muscles are relaxed

- Breaks

Breaks are essential, especially if you have a desk-job or are have long working hours. Please remember your neck muscle are constantly under stress when you are sitting in front of the screen, holding the same posture or even when you have a heavy lifting job. Please give your neck some tender, love and care by taking frequent breaks and stretching your neck muscles.

- Stretching

One of the best way to avoid your neck muscles getting strained and going into spasm is by stretching them when you take those frequent breaks.

You’ll see that I have given you some links for basic neck stretching exercises just below. Hold for 10-15 seconds if possible and repeat 2-3 times.

• https://www.youtube.com/watch?v=fA08D3nj-hs
• https://www.youtube.com/watch?v=mYfaLEZhzHM
• https://www.youtube.com/watch?v=imLiEN0Kf14
• https://www.youtube.com/watch?v=p5AZfyYo05s

- Strengthening exercises

Neck strengthening exercises are vital for maintaining the strength of your neck muscles and prevent them from getting tired quickly. Some such exercises are as follows:

• a. Scapular retraction: Position your elbows at your sides and bend them to 90 degrees, pull the band back to move your shoulder blades towards each other.
• b. Shoulder shrugs: Position your arms at your sides and lift your shoulders towards your ears
• c. Chin tucks: Sit upright and look straight ahead with your ears directly over your shoulders. Pull your chin and head straight back until a good stretch is felt at the base of the head and top of the neck. Hold for 3-5 seconds if possible.

- Morning stretches

Having a full body stretch before you start your day is one of the best ways of keeping your muscle function and flexibility intact!

Bonus tip: Please keep your phones away!! Otherwise you will start to suffer from the ‘Text Neck’ that Desiree was mentioning!

If you do have neck pain and are suffering, please give our Sittingbourne or Maidstone Physiotherapy Clinics a try and we will be able to help you manage the pain and hopefully consign it to the past as a bad memory! And, visit our YouTube Channel for more hints and tips!