There may be a variety of reasons for your neck discomfort. Today, we’re going to focus on how to get pain relief for your neck, however, you must first establish the neck pain causes and match it with a specific therapy to obtain relief. The relief procedures that we’ll go through in this article apply to everyone with all types of neck pain because they target the underlying factors that are causing the pain.
Stop Neck Stretches, Start Getting Stronger – Neck Pain Causes #1
When it comes to neck discomfort, the first thing that most individuals think they need to do is stretch. Stretching, contrary to popular belief, can increase neck pain. It’ll generally feel pleasant while you’re doing it or you might notice a little tightness and believe you need to pull on your neck in various ways. However, with neck discomfort comes an irritated nerve, and the more you stretch nerves, the worse they become in the long run. So stretching and tugging on your neck isn’t a good idea since it may irritate symptoms. In cases of muscle strain, the back part of your neck and upper back is frequently weak. The deficiency in this region causes people to round their shoulders and contributes to a forward head posture.
Optimize Your Workstation Arrangement – Neck Pain Causes #2
If you’re looking for a way to get rid of neck pain, the next thing you should do is optimize your workstation arrangement, which is essential, especially if you work from home or in an office.
How to Position Your Arms and Legs
The placement of your arms and where they’re at on your desk are some of the most important elements when it comes to desk setup. For example, you’ll want the angle of the elbows to be at 90 degrees and the wrist to sit slightly extended while typing. If your desk position puts your elbows too high, you’re putting excessive strain on your upper traps and neck, which will result in more tension. You should also have a nice 90-degree angle at your knees while sitting in the chair and then your feet flat on the floor. A lot of individuals like to use a stool or another item that puts their feet up at an angle. When you’re sitting down, you don’t want anything putting your feet at an angle; instead, you want them to be flat.
How to Position Your Monitor
Now, another essential part of neck pain alleviation when it comes to desk placement is where your monitor is positioned about where your eyes are. If you are looking down to find the center of the monitor, you’re putting significant strain and tension on all of the neck muscles. If you monitor is placed at the proper height, your eyes are focused on the display in the center of the screen and your head can stay in a neutral position while looking at that monitor. When you find the proper monitor height, make sure your shoulders are back and then that your hands are in the ideal posture as well.
If you take this approach and improve your workstation arrangement as a spot where you spend eight, nine, or ten hours a day in some cases, you’ll be able to reduce your neck discomfort altogether. Gravity frequently pulls us into a rounded shoulders posture and then a forward head position, which puts a lot of stress and tightness on the neck muscles.
How to Improve Your Sitting Posture
A towel roll beneath your low back can quickly and naturally improve your workstation posture. It’ll bring the natural arch of your spine back, then you’ll pull your shoulder blades back a little. It’s important to note that you don’t have to keep the shoulder blades tightly pinched. Just slightly pull them backward, and then straighten through your neck to help alleviate the discomfort.
Select Proper Pillow – Neck Pain Causes #3
The final piece of advice for reducing neck pain is to select the right pillow or type of pillow, depending on your sleeping posture. If you sleep on your back, for example, a super firm pillow would be harmful because it would keep your head in a flexed position rather than in a neutral one. The best choice for a back sleeper is a soft pillow or one made of memory foam. If you sleep on your side, you should use a firm cushion so that your head does not sink into the pillow over time. It’s critical to choose a sleep style with the type of pillow you have at home.
To recap, the best ways to reduce neck pain are to engage in regular stretching and exercise, maintain good posture, use proper ergonomics when working or spending extended periods at a desk, and select the right pillow for your sleeping style. By following these tips, you can help keep your neck healthy and pain-free. By following these simple tips, you can help reduce or eliminate neck pain when you sleep. If you are struggling with neck pain and are not quite sure what to do, contact us for a free phone consultation!