Tips For Preventing Neck Pain
Espouse good posture. It is the most important thing one can do. Keep the shoulders back and hold the head high. Avoid sitting in the same position for long periods. While sitting use arm rests. At the computer, keep the monitor at eye level and keep the knees slightly lower than the hips. Avoid weighty backpacks and purses. Do not carry children on the shoulders.
Do not cradle the phone between the ear and shoulder. While sleeping, align the neck with the rest of the spine. Evade pillows that raise the head too high or let it go down too low. If some one has neck pain, self-care measures can help. Rest but avoid extended inactivity. Alternate cold and heat therapies help to get rid of such pain very early.
Try non steroidal anti-inflammatory drugs. Most people do not need to seek medical attention for neck pain. With self-care measures, the pain usually subsides on its own.
Neck stretches:
Here is one of the simple neck stretches and exercises that can help to prevent neck pain in case pf sever pain. Sit in a nonaligned position looking straight ahead. Stretch the neck downward, moving the chin toward the chest. Hold for 10 seconds. Slowly tilt the head one inch to the right, and to the left. Follow these steps when practicing neck stretches like
1. Start in seated pose 2. Sit up tall, getting up through the top of the head 3. Draw shoulders back 4. Exhale and drop chin towards chest, keeping elbows and shoulders pulled back 5. Inhale and raise the head back to center 6. Do this at lest for five times, then on the last exhale, drop the chin and stay in this position for three breaths by breathing through the nose and now inhale, raise head back to center 7. Exhale and slowly drop right ear towards right shoulder 8. Repeat on left side
Prevention is the key:
There are many things one can do in the every day life to prevent neck pain in the future like improving posture. Sit and stand, so the head is properly aligned over the shoulders. Many people tend to drop the head to look down while reading or writing or have computer situated in a way that forces us to tip our head forward. Hold the phone rather than propping the phone between the head and shoulder. It will strain the soft tissues in the neck and the muscles in the upper back hold the phone in the hand. Make the workspace work for you
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