Whether it is using your phone or spending 10+ hours on the laptop, your neck is wrecked the most. We may not feel it but over time, this increases neck pain that may travel to your back. This doesn’t start overnight but your everyday actions increase neck pain gradually. Poor posture, lack of sleep, and ignorance can increase pain and risk of arthritis and disc disease. You need to get rid of neck pain to forestall these potential health issues.
How to reduce, prevent and treat neck pain
Here are some helpful tips to relieve neck pain at home:
Keep changing positions
Your posture holds utmost importance in preventing and managing pain in the neck. Staying in one position for too long can trigger neck pain. Once your posture gets bad, it cannot be reversed. So, it is important to practise good posture. You must walk with your spine straight and not look down or use your phone. Get up and take a walk at frequent intervals to keep your neck in an upright position.
Ergonomic adjustments
Increased strain on the neck can induce and trigger pain. You need to make some adjustments to avoid putting your neck in an unhealthy position. Here are some tips that you can use:
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- Avoid using wired headphones and use hands-free or bluetooth earplugs instead to prevent tilting down your head often.
- Put your laptop or desktop screen at your eye level to keep the neck straight.
Avoid using extra pillows
One of the reasons for neck pain could be your pillow or your sleep position. Some people have the habit of putting multiple pillows under their neck. This is a very dangerous practice as it can not only give you neck pain but also trigger spinal issues in the long run. Your neck may become stiff and cause pain.
Do not lift heavy objects
If you have neck or back pain, refrain from lifting heavy weights as this can worsen pain and aggravate further complications. Avoid putting extra stress on your body when you are experiencing pain.
Sleep well
When you are under-slept, you are highly likely to have an aching neck. Insufficient sleep can cause many issues including mood swings, irritation, lethargy, daytime sleepiness and body pain. Ensure you are getting ample rest and sound sleep to ward off neck pain.
Generally, neck pain is not something you need to be concerned about but if it is persistent and increasing day-by-day, you must tend to it. Neck pain needs to be managed to prevent other associated risks including musculoskeletal problems. Massage your neck daily before bedtime to release muscle tension and calm down the nerves. This would help reduce pain and lead a pain-free life.
Image credits- freepik