TOP 5 PREVENTIVE MEASURES FOR NECK PAIN
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Preventive measures for neck pain
1. Make sure your computer monitor is at eye level
Sit comfortably in front of your computer and close your eyes. When you open them, your gaze should be directly in the middle of your computer screen. If you find you have to look down, you need to prop up your monitor so that it is higher.
Laptops most often require you to angle your head downward to see the screen, so connecting your laptop to a separate monitor, or screen, is often very helpful.
2. Avoid neck strain from texting
Texting or looking down at your cell phone or mobile device for any length of time puts excessive strain on your neck.
Over time, the added stress on the joints, ligaments, and discs in your neck can lead to premature degenerative changes in your neck. Tips to avoid neck damage from texting include raising the phone or mobile device to eye level, minimizing texting time, resting your hands and device on a pillow, and taking frequent breaks.
3. Use a headset
If you spend a lot of time on the phone, be sure to avoid tilting your head to the side or cradling your phone in the crook of your neck.
Any type of hands-free device, such as a headset or ear piece, is a great way to talk on the phone without being tempted to hold your phone incorrectly. There is also a newer device that lays around your neck so you can keep it on all day—one brand name is the LG Tone.
Smart tip: keep the phone away from you as much as possible. Avoid using it for email.
4. Exercise and stretch your neck
Keep your neck muscles strong by doing short sets of strengthening and stretching exercises throughout the day. One of the simplest exercises to do is the chin tuck exercise
This exercise helps strengthen the muscles that pull the head into alignment over the shoulders. It also stretches the scalene and suboccipital muscles.
5. Stay well hydrated
Yet another reason to drink lots of water during the day is to nourish and hydrate the discs—the spongy structures that lie between the vertebrae in your neck. These discs are made up of mostly water, so staying well hydrated will help keep your discs pliable and strong.
Ideally, try to drink at least 8 large glasses of water a day. Try a few options and see what works best for you:
Keep a water bottle with you and sip throughout the day Set an alarm on your watch or cell phone for every 2 hours and chug a glass of water every time it goes off Drink 2 to 3 large glasses of water with each meal.
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