World Physiotherapy Day is held each year on September 8. Sitting jobs can cause cervical pain. Check out simple tips for some relief. Even small changes can help ease your discomfort. Start today to relieve neck and shoulder pain. Physiotherapists can provide professional advice. Keep moving to feel better!
Sitting at a desk for long periods is harmful to your neck. When you sit in the same position for too long, your muscles become strained. Cervical pain is common among office workers. Poor posture also contributes to the problem. When we lose movement, our neck and shoulders start to tighten up. During those long stretches of sitting, there are a few simple habits that you can develop to prevent and/or relieve your cervical pain.
Make sure to break up your sitting habits regularly. Stand and walk around every 30-45 minutes. Even taking 30 seconds to just get up and walk, has been shown to relieve neck pain. Just make sure that you are getting up to move around every half hour or so. Frequent movement is the best thing to do according to experts. Even a quick stroll helps. Be conscious of your posture and change your posture as often as possible to reduce cervical strain.
When you sit for periods of nine hours you will be sore. Make sure you stretch your body, so your body stays flexible. Stretches for your neck, shoulders, and back can be done right at your desk. If there is no time to stand, you can always do your seated stretches. Performing stretching exercises regularly will help reduce cervical pain quickly.
An easy therapy you can do on your own, is to apply heat to your neck with a hot pack. Heat will relax tight muscles and increase blood flow to help relieve discomfort. A hot pack can be applied as often as needed throughout the day. You may prefer to also use heat in combination with stretches to increase the effectiveness of stretching. Always check with your physician with concerns or if you are unsure of using heat on your neck.
Get in touch with a physiotherapist for advice tailored to the symptoms you have. Many times they will help you with exercises to help strengthen your neck with regard to cervical pain. A daily routine of different exercises, as suggested by a physiotherapist, will help to develop your neck.
Having a treatment plan provided by a professional will help to speed up your recovery time and will likely prevent a return to your previous pain. Do not think that just because you have had pain for some time that means you should ignore it. Early intervention is a better choice.
Using yoga is another avenue for you to find and relieve cervical pain. There are specific poses with a focus on the neck and shoulders. Yoga, strengthens and lengthens muscles while improving a range of motion. Yoga can also help calm the mind and reduce stress. Consider learning from a certified instructor. Practicing regularly will help alleviate pain and avoid an increase in cervical pain flare-ups.
To avoid strain on the neck and shoulder area, maintain good posture while sitting for extended periods of time. Keep the head aligned with the spine and the ears vertically aligned with each other in the siting position. If possible, use an ergonomic chair.
Have your monitor set at eye level to keep yourself aligned. Practicing good posture will help avoid injury to your neck and avoid creating unnecessary problems for yourself. Keep an eye on your position throughout the day.
Get your body moving outside of the office. Take breaks and move. Walk, jog, or exercise on a regular basis. Being physically active keeps and promotes a loose, mobile body and turns on the stabilizers for the shoulder girdle area helping to stabilize your neck and back, and diminishing the chance of future neck pain embarrassment.
Keep your body moving because even small changes help to keep your neck and back active and prepared to recover any sick days you may take. Continued physical activity daily means long-term improvements to your barrier of cervical pain.
Do not ignore your issues with cervical pain. Recognize days when you experience discomfort and tension. Be active is changing positions, stretch at least once daily. Determine if you will use heat or try yoga at least once a week. Seek a physiotherapist if needed and use this information to create a working treatment plan you can adhere to. Incorporate t these minor changes to bring big relief and protect your neck today.
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