Ways to Ease Neck Pain

Ways to Ease Neck Pain

Neck pain is the one of most common & frustrating problem to have.  It can be frustrating because it can affect many different areas of your life – from sleeping to working to exercising and then just your overall mood.

Here are some of the reasons why your neck pain won’t go away and continues to make you suffer-

  • Bad Posture at Work

The closest thing to perfect posture is moving throughout different positions throughout the day.  We call that movement variability and that’s what one should aim for. With that being said, just about everyone is guilty of sitting in a less than optimal position at work.  And this can have an effect on your whole body, but most people notice it in their neck and back.

What we commonly see with people who have neck pain is that they sit in a slouched position with their heads looking slightly up and their right shoulder a little hunched up to use the mouse.  If this sounds like you, then try these simple tips to get yourself into a better position:

  • Adjust the height of your monitor so that it is eye-level – put some books, a box, or stack of paper under it if it doesn’t go high enough on its own.
  • Position your monitor so it is directly in front of you and not off to one side.  This way you’re not constantly turned one way and causing stress on one side of your neck.
  • Adjust the height of your desk chair so that when you put your arms by your side and bend your elbows 90 degrees, your hands should rest on top of the desk. If your chair is too low, then it will force you to hunch your shoulders up and if it’s too high, your neck muscles will be under a constant stretch the whole day.
  • Place a small pillow or towel in the small of your back. By getting your back into a better position, your neck will follow suit and not slouch as much.
  • Constantly Stressed

If you have had lingering neck pain and are someone who is under a lot of stress – we can say with almost certainty that that stress is definitely playing a role in your neck pain not going away.

We know you’ve heard this before, but finding ways to “de-stress” can have a huge effect on your neck pain (and overall health).  There is no one way that works for everyone, though.  Whether it be exercise, meditation, journaling, delegating more, etc; there are so many options out there to try!

So, do yourself a favor and identify your biggest stressors and try some different methods to lessen that stress.

  • Sleeping in the Wrong Position

Many of our patients tell us that when they wake up in the morning their neck feels stiff, achy, and/or painful.  So, the obvious answer is their neck was in a position while they slept that aggravated it. We are not big fans of telling people that they have to sleep in one specific position if they have neck pain, since everyone has different preferences (and most people toss and turn anyway).  However, when it comes to neck pain, we highly recommend people not sleep on their stomach – it forces you to rotate your head all the way to one side and that is usually problematic for most people with neck pain.

What we do recommend, is you sleep on your side or back. When you sleep on your side, make sure your head is level – in other words, you don’t want it to be angled down (too thin of a pillow) or up (too big or too many pillows).  What seems to get a lot of people in the right position (level) is to use two pillows – one fluffy and one not so fluffy (and put the one you like to lay on on the top for comfort reasons).  When someone looks at you from the side, your head should be level (or in-line with the rest of your body).

If you like to sleep on your back, make sure your head isn’t extended too much (i.e. Looking at the ceiling behind you) or too high (how most people watch TV from their bed).

  • You Haven’t Actually Done Anything To Fix the Problem

This is easily the most common reason why your neck pain isn’t going away and continues to annoy, frustrate, and limit you.  Or maybe your neck pain goes away for a few days but then rears its head again.

More often than not, the problem is most people simply don’t know what to do to help it…so they just continue suffering and not being able to do the things they love to do.

That’s where physical therapists of SOS PHYSIO Rehab are here to help. What we do helps you get out of pain and back to doing what you love…and in our case, we can do this by providing long-term relief to you problem.

These are some really easy tips to implement that have worked well for our clients in the past, so try some of these out and see how you feel.

We hope these tips helped point you in the right direction so that you can put an end to your neck pain and get back to enjoying life like you want to.

If you are still experiencing neck pain, or have any other concerns, please send us a message! One of our physical therapy will follow up and see how they can help!

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