Neck pain is common and usually gets better after a few days or weeks. But it can be a sign of something serious.
To prevent neck pain, stretch and strengthen your neck muscles. Practice good posture and sit or stand up straight when using electronic devices like computers and phones. Use a headset when talking on the phone and adjust your computer screen to eye level. Relieve neck pain with expert physical therapy waukegan il. Tailored sessions promote healing and prevent discomfort for lasting relief.
1. Bad Posture
Neck pain is usually the result of tight muscles which is caused by poor posture. If your shoulders and back are rounded, or you are hunched over the computer all day or cradling the phone between your neck and shoulder it can cause painful stiffness and strain.
The head weighs 10 pounds, so every inch your neck bends forward puts extra pressure on the muscles and joints of the neck. That’s why you need to stand up and stretch periodically, if you spend long periods of time sitting at work or in your car.
Your physical therapist can guide you through stretches and strength-building exercises that can help prevent neck pain. Contact New You Health and Wellness today to schedule an appointment!
2. Repetitive Movements
The neck is designed to move, but overuse of the neck muscles can produce a painful herniated or slipped disc. These can pinch nerves and cause numbness, weakness or pain in the arms or hands.
Regular neck stretches and exercises can prevent or reduce neck pain and stiffness, especially when done daily. The chin tuck exercise is a great example, strengthening the muscles that pull your head into alignment above your shoulders and stretching out those that curve at the front of the neck.
If you spend long periods of time in a chair at work, make sure to take breaks and stretch your neck regularly. If you swim, try alternating your strokes to avoid overusing one side of the neck. Applying ice and heat to the neck is also helpful, reducing inflammation and increasing blood flow.
3. Stress
When your neck is stressed it can lead to stiffness and aching. This can be due to many things such as a lack of sleep, hunching your shoulders over too much while working, or constantly looking down at your laptop screen (also known as “text neck”).
It’s important to stretch and strengthen your neck to help prevent strain. If you have been experiencing neck pain, consult with a physical therapist to learn the right stretches and strengthening exercises for you. Also, it is helpful to be aware of what stresses your neck so you can take steps to reduce this stress, such as using an ergonomic workstation, sitting comfortably with your back straight, and avoiding putting your head down for long periods of time.
4. Heavy Lifting
Many physical activities involve a lot of heavy lifting and strain. It is important to avoid lifting weights above the head unless you have been cleared by your doctor. Doing so can place a lot of strain on the neck.
Keeping the muscles and ligaments of the neck strong and flexible will prevent many common causes of neck pain. It is also important to change positions often and not spend long periods of time in one position such as sitting at a desk for hours with a slouched posture or reading with your head tilted down for too long.
Try to get your daily quota of movement and stretch throughout the day by doing some deep neck flexor strengthening exercises like seated ceiling reach (place both hands together above the head, clasp them tightly and slowly lean toward the right side, then return to center). It’s a great alternative to hunching over your desk or holding a book in your lap.
5. Driving
Neck pain can occur for a variety of reasons. It might be from sleeping wrong, a car accident or whiplash, but it can also result from our everyday activities.
For example, constantly looking down at your phone can cause damage to your cervical spine – the bones in your neck. Over time, this constant looking downward can compress and irritate the discs in your neck. These compressive forces can even erode the spinal joints, which leads to stiffness and pain.
To prevent this, consider using a neck support pillow while driving. In addition, try to read books or magazines that are positioned at eye level so you don’t have to tilt your head down or forward. Take breaks from driving as well to stretch and move around.