Has bad posture caused you a series of nagging neck pains? Here are some simple exercises that can help us solve the problem.
Neck pain , scientifically called neck pain to more appropriately indicate a generic suffering in this area of the body, is something we have all experienced in our life. It can happen due to an uncomfortable position taken during sleep , result from poor posture or also manifest as a consequence of a prolonged stressful situation. This is not necessarily a debilitating disease that can, however, be very annoying and distracting when you are trying to work or complete an important task. According to Spine Health specialists, about 13% of adults suffer from neck pain at some point. This is because it is a complex structure composed of vertebrae that extend from the skull to the upper part of the trunk connected by the cervical discs, fibrocartilaginous junctions necessary to absorb shocks between the bones. When there are abnormalities, inflammation or some type of disc injury we feel pain or stiffness in the neck. A feeling of tension that prevents us from turning, moving, or turning our heads without feeling like someone is tearing something from the inside. In many cases, the pain is due to poor posture, when we sit too long working at a desk, or overuse of muscles, but it can also be caused by a fall injury. a contact sport with a classic and dangerous whiplash: a sudden backlash that is like a whiplash, an excessive flexion-extension of the neck. Fortunately, most of the cases are not serious and require only some precautions to our daily habits to be integrated with a series of exercises and stretching necessary to put an end to the pain once and for all.
How can neck pain be treated at home?
• Use ice during the first days of pain. Then do some heat applications with a compress or warm bath.
• Take painkillers on medical advice.
• Take a few days off from sports and extreme physical activities.
• Exercise your neck every day.
• Try to correct your posture.
• Avoid holding the phone between your neck and shoulder.
• Change our position often, whether sitting or standing.
• Gently massage the neck.
• Use a special neck pillow during sleep hours.
• Do not wear a collar without first consulting your doctor.
Exercises against neck pain:
• Neck twisting: turning the head from side to side
• Rotate the chin towards the right shoulder and hold it for 20 seconds.
• Release and return the head to center. Turn left and repeat the movement 3 to 5 times on each side.
Lateral inclination of the neck: lateral push-ups
• Tilt the head to the right bringing the right ear to the shoulder. Place one hand on the top of your head to gently lift it.
• Maintain the position for 20 seconds then return with the head in the center and tilt it to the left. Repeat 3-5 times on each side.
Chin lifts
• Part 1: Sit up straight with your ears in line with your shoulders.
• For Part 2: Move your head back to automatically bend and straighten your chin.
• Hold the position for 5 seconds and then return to the starting position. You can do this exercise up to 10 times a day.
Neck rotations
• Sit in a comfortable position and keep straight.
• Inhale and rotate the neck to the right, then, as you exhale, continue the rotational movement towards the chest and continue to the left and without stopping backwards until slowly looking up.
• Repeat 3 times starting from a rotation to the right and then to the left.
Up and down
• Start by sitting in a comfortable position with your back straight.
• Slowly move your head upwards until you feel a slight pull.
• Return to the starting position and then lower yourself until you feel your back stretch.
Helpful Tips To Prevent Neck Pain:
• Change the pillow : if our pillow is no longer a valid support because it is too thin or often there is the risk of sleeping in the wrong posture, a situation that worsens the pain.
• Sleeping on your back : This will allow your spine to have a more natural shape during sleep, allowing the muscles to relax. A pillow can be placed under each arm to reduce neck pressure.
• Place the computer monitor at eye level : the head should not be tilted down while looking at the screen, it is important to try to keep the monitor at a height that allows us to sit up straight without problems.
•Check the time we spend on cell phones : Keeping our head bent down for too long adds stress to our joints and ligaments. A posture that in the long run wears out and causes pain.
• Hydrate yourself sufficiently : an important habit because discs are spongy structures that are found between the vertebrae of the neck and being composed mainly of water, they need to be hydrated to remain flexible and strong.
• Carrying weights distributing the weight evenly : it is better not to get used to carrying the backpack with only one arm because it is better to divide the weight so that it is evenly distributed. Misaligned shoulders, for example, can cause pain.
