Do you experience neck pain or tightness of the neck muscles? Have you realized that you may have text neck? If so, you have reached the right place. In this post, Our London Osteopaths share some simple tips that will help you show your neck some love.
Be Careful How You Use Mobile Devices
There has been an increase in the number of patients presenting with neck pain over the past years. One of the reasons for this may be simple — more people are spending a lot of time using mobile electronic devices like laptops, mobile phones, and tablet devices.
Often, when a person uses a mobile electronic device, they tend to hold it in a downward position and look down. This puts significant strain on the muscles and ligaments of the neck, increasing the risk of injury. To reduce your risk of experiencing neck pain from mobile device usage, follow these tips:
- Take regular breaks
Set a timer to remind yourself to take a break every 30 to 45 minutes. Use this time to walk around and stretch your neck.
- Raise your device
Hold your device higher, so your head isn’t bent as far forward. If you can, place the device on a table or shelf at eye level.
- Stand straight
If you are standing while using the device, watch your posture. Stand straight, don’t hunch your shoulders, and avoid extending your neck.
- Use hands-free voice commands
Instead of staring at your screen all of the time, try to use voice commands to type, make calls, and read content.
Try to Spend Less Time Sitting
Sitting can be another common cause of neck problems which need to be helped with osteopathic care. Spending a lot of time in a chair can compress the spine and place more pressure on the intervertebral discs which separate vertebrae. It can also increase the risk of poor posture which places stress on the neck that may possibly lead to pain.
Do your best to limit time in a chair, take regular breaks and incorporate more walking into your day. Look for opportunities to get up and about, like walking during your lunch break or standing up while on the phone. Using a chair with neck support may also be useful.
Support Your Lower Back
It’s important to understand that the neck isn’t an isolated part of the body. It is a part of the spine and the way you position the rest of your spine may have an impact on it.
For example, if you add more support to your lower spine, it can reduce the amount of pressure on the neck. How? Because the weight of your head will be carried all the way along the spine instead of part of the way. Your neck muscles won’t have as much weight to carry.
Have Some Massage
Massage therapy may be useful for treating neck pain. It is particularly helpful for loosening tight muscles in the neck, which restores mobility, relieves pain and improves posture. Talk to our qualified massage therapist or osteopath about massage.
There are many health benefits associated with yoga, including improved strength, flexibility, and posture. There are several yoga poses, which can be effective at improving the health of the neck.
Get in the Pool
Hydrotherapy is an excellent form of low-impact exercise for people who have neck pain. Because you are in the water, you will have buoyancy, so there is less pressure on your spine. It will let you work out and can help strengthen the muscles that support your neck, with less pain.