Hello! I have been a doctor for 21 years. My name is Georgy Olegovich Sapego. In this article I will talk about neck protection.
In other parts of the body, we often deal with some kind of rheumatoid arthritis or osteoarthritis. The neck is a little different. If the neck hurts, then work in an uncomfortable position is often to blame.
Usually the problem is a bent neck
After the advent of mobile devices and touchscreens, people began to complain about their neck more often. More harm comes not from flipping the phone, but from typing text on the screen. Moreover, it is more harmful to do this while sitting than standing.
It is harmful to sit at the computer with your head bent and at the same time not resting your elbows on the armrests.
There are awkward postures that are very harmful, but people do not understand this. For example, when they tilt their head to the right and at the same time turn to the left. This is something according to the principle: "What are you, dear, looking sideways, bowing your head low ..."
Neck protection
I myself do not remember what I told of it, so I can repeat something.
There will be a collection of useful tips for the neck, head, upper back, and even the jaw joint. All of these places are connected and hurt together.
Working hours
Do not sit or stand still for more than 30 minutes at a time. Sitting still can hurt your neck more than dragging heavy objects.
Take frequent short breaks when doing work where the whole body is still. If you need to constantly look at the monitor or if you are doing handicrafts.
If you're using a computer, try standing up. Now there are such devices for the workplace.
Exercises
There are tons of different neck exercises, but it's best to practice them with an instructor. I have several exercise options here that do no harm. Anyone can try them. it neck straightening exercises and shoulder exercises. The fact is that the shoulders and shoulder blades also affect neck pain.
Correct posture
Align your head, neck and torso in one line.
Avoid postures that injure your neck:
- lying on the sofa with your head on the armrest;
- falling asleep in a chair with your head tilted forward;
- falling asleep on my back with a bunch of pillows under my head.
If you watch TV or read in a half-sitting position, leaning back, then try to align your head, neck and torso in one line.
If you need to raise the head end of the bed to treat heartburn, then raise the entire plane of the bed, not the pillows.
Try to sleep on your side or back, but not on your stomach.
Look at the phone less, and if you type there, then it is better to do it while standing, but not sitting.
Do not stretch your neck forward while working. Correct your vision and do not hesitate to wear glasses if you cannot see well.
Read and manipulate objects from a distance 30 - 50 centimeters from the eyes. If you have a laptop, then it is considered normal to buy an additional keyboard for it to move the laptop further away.
Relax
Look for ways to reduce stress in the workplace. It often leads to excess muscle tension.
Talk with your dentist about procedures and devices that will prevent you from grinding your teeth, straining your chewing muscles, or putting stress on your jaw joint.
Try some exercises to stretch the muscles in your neck, back, and upper back.
Place your forearms on the armrests. So you can relieve the load on the trapezius muscles well. I am always scolded for putting my hands on the bottom of the steering wheel while driving. It seems to me that in a slow urban cycle this is normal. And it relieves the shoulders. For the same reason, it is helpful to stick your hands in your pants pockets more often. Not jackets, but pants. This also unloads the neck.
Mechanics
If you work with heavy objects on a daily basis, store them no higher than the shoulder or knee joints.
If anything heavy is stored above shoulder level, use a ladder.
If you are swimming somewhere, alternate swimming styles and do not only swim with the breaststroke.
If you are working with your hands above shoulder level, then stand up so that your hands are in front and above. It is more beneficial for the shoulder joints and neck.
If you are an older woman, do back extensor exercises. This slows down the development of age-related kyphosis in the thoracic spine.
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