With increased stress, longer working hours, and a more sedentary lifestyle, body tightness is inevitable, and it seems our poor necks take the brunt of the neglect. The whole body is connected, so it’s possible that your neck pain is the result of tight hips or leg muscles, which may even lead to further migraines, headaches, back pain or sciatica.
If your office job is a pain in the neck, read on to find out 3 simple ways you can avoid neck pain at work.
1) Stress reduction
It may seem obvious, but neck pain is a common symptom of stress. The more you tense up, the tighter your shoulder and neck muscles are, which can contribute to neck pain. Stress can also lead to irritability, tiredness, and even depression, which can cause a negative spiral of physical symptoms. Exercise, meditation, supplementation, laughing, reducing caffeine, or even chewing gum are just a few ways you can potentially reduce your stress.
Yoga is also an excellent activity to reduce stress, increase flexibility, and help prevent neck pain. One study, found that people who did yoga for nine weeks experienced pain relief and functional improvements.
2) Neck exercises
Prevention is better than cure, and one of the best ways to prevent neck pain before it starts is to try a few neck stretching exercises. A few minutes of these exercises every day could make a massive difference to your quality of life. Of course, one of the most important exercises is simply sitting up straight, especially when you’re sitting down at a computer for 8-10 hours a day. However, several simple exercises such as a neck flex, chin tuck, stretch with chin raise, and even a thoracic spine stretch will make a significant difference.
3) Stand more and move around
Many of us are in the habit of walking into the office, positioning ourselves at our desk and working away for the whole day, only rising to grab food or go to the bathroom. However, it’s crucial to stand and move around more over the course of the day, not only to prevent neck, back, or shoulder pain, but also to increase circulation and boost your energy. One easy way to stand more over the day may be to get a standing desk, and it may be a good idea for you to set an alarm every half an hour or so to remind yourself to go for a stroll and stretch.
Overall, one of the best ways to prevent neck pain is to keep your muscles strong and your neck as flexible as possible. Hopefully, these tips will help you prevent neck pain before it begins, but if you're looking for a chiropractor Perth-based, contact the team at Melville Wellness Centre today.
