You’ve been sitting in front of computers for more years than you’d like to remember, and your neck pain seems to get worse by the day. You take anti-inflammatory tablets for pain relief, but they only last for a short time before the pain returns. Your lifestyle is such that you always say that you will follow the advice that people offer you, but for some reason you never get to do it or it takes too long. You need to know what is happening to your body.
What has happened is that over a long period your posture is distorted, putting pressure on your neck and back and weakening your neck muscles. What you have to do is retrain your posture.
I’m sure you already know, you need a chair that provides good back support. Placing a rolled towel on your lower back while sitting will help align your spine and provide better support. Take a break, your neck needs a break, it doesn’t get any help from constantly sitting. Your head weighs 8 pounds and that’s a lot of weight for your neck to support without the help of the rest of your body.
Avoid keeping your head looking down all the time when reading or working at a desk to avoid stressing the muscles in the back of the neck. If you are looking at a computer screen for long periods, be sure to look at eye level; otherwise, it could cause neck spasms. If you type a lot, make an effort to put the phone down while you type to avoid putting your neck in an awkward position. Do not extend your head when sitting, this puts pressure on the tendons in your neck. Pull your chin in.
Always bend your knees when lifting, not when lifting is one of the main causes of back problems. Many neck problems start with poor sleeping habits, always have a firm mattress. If you think you need it, do you get a cervical pillow that gives the neck adequate support? Sleeping on your stomach is not only bad for your neck, but also bad for your back. Sleep like a baby, on your side with your knees to your chest. In cold weather, put on a scarf to keep your neck warm. If it is tight, the neck muscles become stiff and painful. Try meditation and other relaxation techniques.
Some simple exercises to stretch and strengthen your neck muscles every day:
Slowly move your head forward as much as possible and then move it back to the same limits
Tilt your head towards your shoulder, then lean towards the other shoulder.
Slowly turn your head from side to side as much as possible.
Place your hand on the side of your head while pushing your head against it. Then do the same on the other side of your head.
Perform basically the same exercise as above, but apply slight resistance to the front of your head. Then bend your head back applying resistance to the back of your head.
Hold equal weights in each hand as you lift your shoulder. Keep your arms straight at the sides of your thighs. Use weights that you are comfortable with. Not too heavy or light.