Back and neck pain !

Pain in the neck ?

Introduction:

Suffering from a pain in the neck ? Spending hours on the laptop ? Hunched shoulders? Have you been distracted by too much social media on your phone ? Neck and shoulder pain is very common among deskbound workers due to prolonged sitting, poor posture, and repetitive strain. Here’s a guide to help you avoid it:

1.       Optimize Your Workstation Ergonomics – make sure your desk and screen are at the correct height, ensure your chair supports your back, and that it allows you to sit comfortably with your feet flat on the floor. Your desk height should allow you to keep your arms parallel to the floor while typing

2.       Maintain Good Posture – place your monitor so that the top line of your screen is at or below your eye level.

3.       Take Regular Breaks – set a timer to remind you to get up from your desk and stretch every hour !

4.       Stretch and strengthen – try a few exercises at your desk (choose from list below!)

5.       Prolonged Pain ? Pay attention ! – if you regularly suffer from pain – seek professional medical advice !

There are many exercises to help relieve symptoms of neck and shoulder pain!

1. Neck Tilts – Stretch and Release Muscle Tightness

How to do it:

Sitting or standing drop your ear towards your shoulder; remember to do this slowly. After 15 to 30 seconds, alternate sides and maintain this position.

2. Shoulder Rolls – Release Upper Body Tension

How to do it:

Raise your shoulders up towards your ears. Maintain for 3 seconds, then drop your shoulders back and down in a circular motion. Repeat this 10-15 more times.

3. Chin tucks – Posture correcting exercise and alignment

How to do it:

Sit up tall and gently pull your chin to your chest. Remain in the position for 5 seconds, then release the stretch—repeat about 10-15 times.

4. Scapular retraction – exercise for the upper back region.

How to do it:

Sit or stand straight with your shoulders dropped and relaxed. Bring your shoulder blades closer together (as though a pencil is placed between them and you're attempting to squeeze the pencil). Hold the position for about 5 seconds and then breathe out to return to your original position. Repeat this for about 10-12 times.

Conclusion:  

Pain in the neck and shoulder does not need to be a constant in your life. You can prevent such discomfort and improve your mobility, and your comfort, with the help of some simple exercises.

Remember to seek professional medical advice if you are worried about any symptoms you may be experiencing.