Cleeve’s Top 5 Tips To Reduce Neck Pain & Tension
One of the most common presentations at our clinic is neck pain. It may present as shoulder pain, headache or discomfort around the shoulder blade as well as the neck. An important concept to understand is that the neck does not operate in isolation, and often the upper back and shoulders may also be involved in driving the pain.
Much of the neck pain we experience is affected and influenced by our posture, and here are some simple tips revealing that with a little awareness you can substantially reduce and manage your neck symptoms:
- Sit in a supportive chair:
For office work, select a chair with a head rest and make sure you keep your head against it to reduce a slumped posture and head position that is forwards of the neck and shoulders. Aiming to keep the head aligned over the neck and shoulders minimises strain to the neck and can minimise or eliminate neck pain and associated headaches.
- Take regular breaks:
Many jobs now involve prolonged periods at a computer desk. We know that sustained postures like this for hours every day causes problems for our body. We were made to move. Be mindful of this. We recommend taking a 1 minute break every 30 minutes at work. You can even put an alarm on your phone to make it easier to remember. Turn your head left and right, and up and down slowly, 4-5 times. Tip your head to the side and hold 10 seconds each side. Roll your shoulder blades backwards a few times. You would be surprised what a big difference this will make to the management of your neck pain.
- Raise your screen position:
Ideally your screen should be directly at eye level. Avoid looking down as this will increase the load on your neck. If you work on a laptop, buy a second screen to prevent bending the neck forward.
- Keep your neck flexible and strong:
Over time, slumped sitting can lead to imbalances in the muscles on the front and back of the neck, shoulders, upper back and chest. These imbalances then contribute to increasing neck strain. Thus, a big part of preventing neck pain is to ensure these areas remain flexible and strong.
- Don’t ignore pain:
If you are experiencing ongoing discomfort, stiffness, headaches, or altered sensation in your neck, shoulders or upper back, come and see us at Embody. Often symptoms can compound with more and more muscular tension around the area of pain, fuelling the problem. We can help you with ergonomics at work, posture analysis and correction, will diagnose the issue and come up with an efficient hands on treatment plan to speed your recovery and get you the relief you need, and advise you on tailored prevention measures for the future.
You can find out more about Cleeve here: https://embodyphysiopilates.com.au/about/
Experiencing pain or discomfort? Make it a priority to book a health check, no matter what stage of life you are at.
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