Here Tips to prevent neck pain

Here Tips to prevent neck pain

the Posture is defined as the attitude of the body. The first step in the management of almost all chronic head and neck pain cases is the restoration of normal posture. The following tips help achieve this goal.

Desk job: While reading/working for long hours at a desk with a forward head posture or with the neck in sustained flexion activates and perpetuates strain on neck muscles. It is advisable to do the following:

l Adjust the computer so that the monitor is at the eye level. Peering down continuously exerts a negative effect on soft tissues around the neck and the shoulder region. Take frequent breaks to stretch the neck and shoulder region. Shrug your shoulders up and down. Pull shoulder blades together and relax.
l Sit well back in the seat, supporting low back. Your head and neck should be tucked in with the shoulders relaxed and the upper back extended.
l Never slouch in the chair as it puts strain on the back of the neck.
l Use a sloping desk while working.
l While talking to a visitor when working at the desk, turn the chair (not just the head) to face the visitor squarely.
l Lie down as often as is feasible while experiencing neck pain. This relieves the weight off the spine, preventing irritation of the soft tissue and facilitating relaxation.

EYE GLASSES: Adequate focal length eye glasses should be used to achieve clear vision while holding your head in a balanced upright position.

l Bifocal insets, which are half the height of the entire lens, should be used when undertaking tasks such as reading and sewing.
l The lower portion of the rim of the frame should not occlude the line of sight when looking down. The lower rim should rest against the cheek so that one can read by turning the eyes downwards.

SLEEPING:

l Sleeping on the back is the ideal choice. If sleeping on the side, shift sides frequently to evenly distribution the weight pressure on the neck. Also try putting a pillow between the knees for added support.
l While sleeping on the back, tuck the corners of the pillow between the shoulder and the chin on each side to avoid shortening of neck muscles.
l Sleeping on the stomach puts strain on the soft tissues of the neck as the head is turned to one side.
l While sleeping, the nape of the neck should be fully supported by a pillow to avoid sagging lower than the neck. Also the neck should not be bent too forward by too many pillows. Pillows structurally supporting the natural curve of the neck are ideal.
l Avoid excessive rotation of the neck. Head rolling exercises or other movements which hold the head in extreme positions while changing the direction of stretch should be avoided. It is better to laterally flex the neck by slowly bringing the ear towards the shoulders and holding for a few seconds.
l Never strain or stretch the neck to a point where discomfort or pain is experienced.
l Reading light should shine directly on the book from overhead and not from the side as it causes the head to turn in one side, causing strain.
l Sitting directly near an airconditioner for prolonged periods — such as in an aeroplane — causes pain in the neck and the shoulder. It is good to use a scarf or neck sweater.