lifestyle modification for cervical pain
When neck aches and stiffness become chronic, it is likely that daily habits are either causing or worsening the pain. Evaluating posture throughout the day, as well as activities and stressors, may reveal opportunities to make changes that can help reduce neck pain and stiffness. It’s probably safe to say that most of us at some point in time have woken up with neck pain or can recall an event or injury that resulted in neck pain. In fact, at any given time, 13% of adults (women more than men) suffer from neck pain.
1. Practice good posture: Regularly using poor posture on a daily basis can cause the head to drift too far forward as the neck and upper back muscles become weakened and/or tightened, which overwork the cervical spine and lead to chronic neck aches and stiffness. Some tips for using better posture throughout the day include:
Sitting with the head in neutral position by keeping the ears directly above the shoulders. Whether sitting at the office, on the couch, or in the car, it is advisable to keep the head in neutral position, which places less stress on the cervical spine.
Taking breaks and stretching on a regular basis. When possible, taking a break from sitting or repetitive work at least every hour can reduce the risk of straining the neck. The break can be as simple as a short walk or simple range-of-motion neck stretches while still sitting at a desk or in a break room. Also, some work environments offer the option of working while standing, such as with an adjustable desk, which may be beneficial for some people.
2. Get Regular Exercise: Chronic neck aching and stiffness can make exercise more challenging, but keeping active when possible is typically good for the neck. Some ideas to try include:
Daily neck strengthening and stretching: can help keep the neck’s muscles strong and flexible, which can lead to better neck function and possibly less pain. One good example includes chin tucks, which involve looking straight ahead while pulling the head and chin straight back and holding for a few seconds before repeating. This exercise can be repeated multiple times throughout the day.
Exercise and stretch your neck: Keep your neck muscles strong by doing short sets of strengthening and stretching exercises throughout the day. One of the simplest exercises to do is the chin tuck exercise.
3. Sleep Well: Getting good sleep and keeping the cervical spine in a comfortable position throughout the night may help reduce neck pain and stiffness. Some ideas to consider include:
4. Pillow and mattress: Side sleepers may prefer a thicker pillow to help maintain a straight (neutral) spine, whereas back sleepers may prefer a thinner pillow to avoid forward head posture. Finding the most comfortable pillow can take some trial and error. Additionally, an old or soft mattress may need to be rotated, flipped, or replaced with a firmer one.
5. Reduce and Manage Stress: Stress and anxiety can play a role in causing neck pain and stiffness in some people. In addition to getting enough sleep, exercising regularly, and eating healthy, some ideas to reduce and/or better manage stress
6. Support group.: Meeting and talking with other people who are going through similar struggles with chronic pain may provide an emotional lift and/or new tips for managing chronic pain. Some groups meet locally, such as through an organization, and others might be available online.
7. Make sure your computer monitor is at eye level: Sit comfortably in front of your computer and close your eyes. When you open them, your gaze should be directly in the top-third of your computer screen. If you find you have to look down, you need to raise your monitor up.
8. Avoid lifting heavy items: Neck strain is a common cause of muscle aches, neck injuries, and debilitating pain. Lifting heavy items is not recommended for people who struggle with chronic and acute neck pain.
9. Increase your vitamin D and Calcium intake: Strong bones can help prevent osteoporosis. It is one of the most common causes of back pain in later life, especially in women. Keep your spine bones strong by getting enough vitamin D and calcium.
10. Lose weight if necessary: If you are heavier than your ideal weight, performing everyday tasks can be hard on muscles. your spine can cause the vertebrae to become misaligned, which can put stress on the joints - another possible cause of pain. When you lose weight, you effectively reduce the strain on your spine and back muscles.
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26 июл 2024
