Tips To Prevent Neck Pain
- Optimize your sitting posture
- Use a lumbar pillow placed in the small of your back to maintain proper posture
- Hold your smartphone at eye level to prevent strain on neck
- Support your arms by propping your elbows on armrest
- Use a headrest to support your head and neck.
- Take breaks often
- Limit the amount of time and frequency spent using technology
- Take 3-minute breaks every 15-20 minutes
- Put variety into the day with frequent interruptions such as going for a walk and taking a stretch break.
- Strengthen and stretch neck muscles
- Keeping your neck and shoulder muscles warm and flexible will reduce risk for pain and injury.
- Try performing the following movements during the day:
- Chin Tuck: While looking straight forward, move chin straight back. Hold for 5 seconds and slowing release. Repeat as many times as needed, at least 10 times.
- Side Bending: Tilt head down to touch right ear to right shoulder. Repeat on left side. Hold for a couple seconds. Use hand on same side to add over pressure stretch.
- Side rotation: Rotate chin to the right shoulder and then to the left shoulder. Use your hand to push chin a little farther for a larger stretch. Hold for 10 seconds and repeat as needed.
- Listen to your body
- It is the best way to protect yourself from chronic damage.
- Pain can be a warning and give you a sign to alter your position or take a break from technology use.
If you are experiencing worsening neck pain or headache symptoms, contact a physical therapist at Goodlife Physical Therapy for help today!
Beasley, Kara. “5 Tips to Prevent Tech Neck Pain.” Spine, www.spine-health.com/blog/5-tips-prevent-tech-neck-pain.
“Cervicogenic Headache.” American Migraine Foundation, americanmigrainefoundation.org/resource-library/cervicogenic-headache/.
Eske, Jamie. “Cervicogenic Headache: Symptoms, Causes, Diagnosis, and Treatment.” Medical News Today, MediLexicon International, 7 Jan. 2019, www.medicalnewstoday.com/articles/324108.php.
Miller, J, and A Wong. “Physio Works – Physiotherapy Brisbane.” Text Neck, 2019, physioworks.com.au/injuries-conditions-1/text-neck.