The modern technology has impacted us a lot and we all have jobs, staring right in front of the computer screens for hours and working. It has been observed that about 20 percent suffer from pain in the neck before three months as per the data collected by the Centers for Disease Control and Prevention reports. So, you’ll clench and feel more pain.
- Maintain the Level of your Screen
You can put your screen at an eye level to avoid twisting and tilting and sit up straight for longer hours, maintaining a perfect body posture. Ensure a number of breaks if you have a long way to drive and avoid using phones during that. This will help to avoid the neck pain. It is beneficial to have manipulation and appropriate stretching. According to the doctor, Andrew Bang, the stiff neck is caused by weakening of muscles due to poor posture for a long time or misuse.
- Move your shoulders in rolling motion back and down for ten minutes.
- Push together the blades of your shoulder for 10 times.
- While driving thrust the head back on headrest and hand and stay put for 30 seconds.
- Enable the ear to come near to shoulder 10 times on either side.
- Ensure a Correct Sleeping Position
Take proper care of your neck when you sleep. Your sleeping positions must be taken care of such as you must only lie down on the sides and not on the stomach at all. Do not keep twisting the head for a longer time. Our desk jobs, where we continuously look at the laptop or monitor screens causes the neck joint to tire and get overstretched. This may pull one of the neck muscles and hit the nerve and cause pain instantly and the body undergoes a spasm that is protective in nature.
Sleeping on the stomach can cause problems to your lower back and the belly may sink in bed if it there is no support to hold it.
- Apply Ice and Heat Treatments
Apply either ice or heat on the area that is paining. You may employ ice for around 2 – 3 days and then use the heat. Heat can be applied through warm showers or hot compresses of heating pads. Avoid sleeping on them as that may cause skin injuries.
- Take Medications
Take pain relievers as commonly prescribed by doctors. Make sure that the dosages that you take are within the prescribed limit and never exceed the same. Also, ensure that the painkillers are not taken on an empty stomach as this can cause side – effects.
- Avoid Rapid Movements and Jerking
Avoid jerking and other pain-causing activities that will help your symptoms to calm and decrease the problem of inflammation.
- Do Exercises in Slow Motion
Does slow motion range activities that involve exercises in all directions? This will help to gently stretch the neck muscles. While doing these exercises, do not exert too much force and tension on the neck muscles as this can cause some tearing otherwise.
Try to get a gentle massage the areas that are painful and sore. Use oils if required.
- Check your Bed
Sleep on a bed that does not have a pillow or even if it has, make sure that it is hard.
- Consult a Doctor
You may seek suggestion from your healthcare expert about using soft pillows for the neck. But avoid using for a long time as that may weaken you’re the muscles in the neck. Thus, such remedies may help you relieve from your pain. But even if it still causes more pain, then it is recommended to visit a doctor.