Neck pain is a common issue affecting people of all ages and backgrounds especially office worker and smartphone users nowadays. In this article, we'll explore effective strategies recommended by physiotherapists to prevent neck pain and maintain a healthy neck posture.
The Common Regions of Pain
Prevention Tips from Physiotherapists
Maintain Good Posture with Ergonomic Adjustments
Improper posture (excessive neck bending) Bring up the phone to chest or chin level
At Work: Ensure your computer screen is at eye level, and use a chair with cervical and lumbar support.
While Using Phone: Lift up your phone by bending up your elbow instead of the neck.
While Sleeping: Use a pillow that supports your neck's natural curve.
2. Take Regular Breaks
If your job involves prolonged sitting, take breaks every 30-60 minutes to stretch and move your neck and shoulders.
3. Avoid Neck Strain by Using Proper Techniques
Be mindful of activities that strain your neck, such as carrying heavy bags on one shoulder.
When lifting heavy objects, use your legs instead of your back and neck muscles.
4. Manage Stress
Stress can also contribute to muscle tension. Practice relaxation techniques like deep breathing, yoga, warm or hot bath and self-massage.
5. Neck Exercises
Perform neck strengthening and stretching exercises recommended by a physiotherapist. These exercises can improve muscle strength and flexibility in order to maintain a proper posture more easily.
When to Seek Help?
If you experience persistent or severe neck pain despite preventive measures, consult a doctor or physiotherapist. They can assess your condition and offer tailored treatment options, including manual therapy, exercises, postural education, or ergonomic adjustments.
→ In our next blog, our physiotherapist will guide you through some simple exercises to help prevent and relieve neck pain.
Article By: Physiotherapist Ong Ji Yi
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