4 Ways to Stop the Strain & Fight Your Neck Pain
Right now, you’re probably reading this article with a less-than-ideal posture. Head tilted downward, shoulders rounded inward, head flexed forward, and eyes fixed on a screen that’s positioned too far away. Poor posture, like the one described above, can cause muscles and ligaments to strain, resulting in increased neck pain over time. In fact, according to Spine-Health, “For every inch the head shifts forwards, an extra ten pounds is added to the muscles in the upper back and neck. A 5-inch forward shift results in fifty extra pounds of force.”
4 Ways to Reduce Tech Neck Pain
The first step in improving posture is having awareness of your own. Here are four physical therapist-approved tips to help you address your neck pain and take on the day comfortably and confidently!
#1 Position is Key and Eye-Level is Best
This will keep your head in a neutral position and prevent your neck from bending forward. Just as many people position their computer screens at eye level for enhanced comfort, devices should remain at eye level as well. Is arm getting tired? Try resting your elbows on a table or counter or propping your arm up with a pillow if you’re on the couch.
#2 Take a Break
Time can fly as you scroll through the headlines, pictures, and videos on your device. If you find yourself spending a significant amount of time on your phone, take a break every 30 minutes. Change your posture, move to a different seat, try some shoulder blade squeezes—do something to get your body moving and out of a solitary, stiff position.
#3 Build Strength
Muscle imbalances can contribute to larger physical issues over time. A well-balanced strengthening program to promote neck strength will target the chest, shoulders, upper back, and neck muscles. When combined, this will provide the strength needed to help support your head and minimize neck strain.
#4 Experiencing Pain? Seek a Professional!
Neck pain can be tricky but should not be ignored. At times, neck pain manifests as headaches or radiating numbness that travels down your arms. Other symptoms of neck pain may include muscle spasms or grip weakness. Working with a medical professional, such as a physical therapist, offers the most direct route to a return to normal function.
Take Action Today!
Neck pain can significantly impact your life. However, whether due to overuse of your electronic device or as a result of an injury, you can take action to reduce your symptoms. Your physical therapist will design an individualized treatment plan to reduce pain, increase strength and mobility, and get you back to the activities you love. As your partner in health, we’re only a phone call or click away.
Call any MVPT Physical Therapy location to schedule or complete the form below to request an appointment.
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Tags: shoulder pain, Posture, Neck Pain, headaches, TMJ, Back Pain, ergonomics
