Lilly Physical Therapy: Neck Pain Self Help Tips

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Neck Pain Self Help Tips

Neck Pain Self Help Tips

By: Dr. Lilly Bojic

There’s a great chance you’ve had neck pain before and know how it feels. It is the truth that you simply don’t feel like doing much when you have neck pain since it seems to interfere with everything. Neck pain seems to be The Queen of all aches since it causes a myriad of troubles ranging from headaches, nausea, dizziness, difficulty sleeping, driving and using the computer. Even mental clarity is not there when you have neck pain. If neck pain and stiffness persists, it can affect your ability to cope with every day life, sleep and enjoy activities.

Most neck pain is associated with poor posture, injury, overuse and age-related wear and tear. The following advice is simple and safe and can help with making you feel better and preventing further damage.

Keep a good posture. When standing and sitting, be sure your shoulders are in a straight line over your hips and your ears are directly over your shoulders. Keep your head centered over your spine.
Check your eyesight. Untreated vision problems can cause neck pain.
Use seat belt and neck rest. Car accidents pay big factor in causing neck injuries and wearing a seat belt and having a neck rest will protect you.
Take frequent breaks. Overuse is a big factor in triggering neck pain. That being said, make sue you get up, move and stretch your neck and shoulders if you travel long distances, or work long hours at your computer or in the same position.
Adjust your work station. Modifying position of your desk, chair and computer so that the monitor is at eye level or 20 degrees below is important. Knees and hips should be 90 degrees bend and feet flat on the floor. Shoulders shoulder be relaxed, elbows slightly bend and wrist resting on the table. Do not use a laptop for prolonged computer work.
Use a headset or speakerphone: Avoid holding the phone between your ear and shoulder when making phone calls.
Do not smoke and If you smoke, quit. Smoking is causing joint degeneration and poor blood flow and can put you at higher risk of developing neck pain.
Unload your shoulder and neck. Avoid carrying heavy bags with straps over your shoulder. The weight can strain your neck.
Sleep in a good position. Use a good pillow under your neck to keep good alignment. Pillow should match the space in between your neck and surface.
Make your shoulders stronger. Strong shoulder is important in lifting, pushing an pulling to avoid stressing the neck muscles.

If you are suffering from neck pain for more then a week, give us a call today. We will help you eliminate the pain so it does not progress to more chronic condition and you can return to active, enjoyable life style sooner. We have many effective, fast acting solutions and our patients love it!