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If You Wake Up with Pain in the Morning, Pay Attention
9 Ways to Prevent Neck Pain
If you spend your entire day working in front of a computer, experiencing neck pain at some point in your life is inevitable. Just looking at the data is enough to confirm this. Studies show that 50% of Americans visit a doctor every year due to neck pain complaints. Fortunately, only 10% of these individuals have neck pain that affects their daily activities. With simple preventive measures in daily life, it is possible to avoid the onset of neck pain.
Neck pain is a common complaint, especially among office workers. Working in front of a computer all day and the stress from daily work life are some of the contributing factors that increase neck pain. Neck pain can be alleviated with simple painkillers, and applying hot-cold compresses during the day can also be effective. Applying an ice pack or ice wrapped in a towel to the painful area for 20-minute intervals, followed by a warm shower or applying a hot water bottle, is usually sufficient. These methods are used to relieve existing pain. However, certain preventive measures in daily life can help prevent pain from occurring.
Here are 9 tips from Prof. Dr. Semih Akı, a Physical Medicine and Rehabilitation Specialist at Anadolu Medical Center, to prevent neck pain:
- Avoid sleeping on your stomach. This position puts extra strain on your neck. Choose a pillow that supports the natural curve of your neck.
- Try not to clench your teeth. This can strain your neck muscles.
- Stay active as much as possible. Individuals who engage in regular physical activity have a much lower chance of developing recurring neck pain.
- Try to reduce mental stress. Tension in the neck area can cause muscle strain. Moreover, adopting a positive attitude will help prevent anxiety or irritation related to your neck pain.
- Adjust the headrest in your car. The correct setting will provide better support for your head and neck.
- Avoid holding the phone between your head and shoulder. If you talk on the phone often, get a headset or microphone setup for your head.
- Adjust your workstation so that the screen is at eye level. Ensure your desk, chair, and computer are properly positioned.
- If you have a desk job, take frequent breaks. Shrug your shoulders up to ear level, then lower them as far as you can. Repeat this five times. Squeeze your shoulder blades together and hold for five seconds, then relax. To stretch the side neck muscles, sit in a chair, hold onto the armrest with your left hand, and gently bend your torso and neck to the opposite side. Then repeat this with your right hand.
- If you drive for long periods or spend a lot of time at the computer, take regular breaks. Try to maintain a straight line between your head and spine to avoid putting extra strain on your neck.
Last Updated Date: 11 July 2016
Publication Date: 07 November 2016
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