What are some simple changes that help relieve neck pain?
What are some simple changes that help relieve neck pain?
DEAR DOCTOR:
I’m a woman in my late 40s, and I have mild but aggravating neck pain that flares up from time to time. Can you suggest simple changes I can make at home and at work that might help?
DEAR READER:
There are many things you can do to minimize your risk of recurring neck pain. Start by keeping your neck in a neutral position whether you are sitting or standing. That means your head should balance directly over your spine and not lean forward or be cocked to one side.
Here are some more tips:
At the computer or desk, keep your head balanced directly over your spine as much as possible. Set your chair height so both your feet can rest on the ground, and sit with your buttocks far back in your chair, using a small pillow to support your lower back if needed.
That’s what I’m doing as I write this column at my desk at home. But it wasn’t always that way. Until recently, when I worked at home, I used my lightweight computer with its small screen. That small screen, plus my aging eyes, caused me to bend forward a lot to read what was on the screen.
When I told my wife that my neck was hurting, she said: “I think it’s because you don’t use a big flat screen at home like you do at work. You’re hunched over a lot.”
Bingo! I got a good-sized home flat screen. The screen sits directly in front of me so that I can see it without tilting my head down or back. No more neck pain.
Also, when you’re working at your computer or doing any type of desk work, get up and move around every half-hour more
DEAR DOCTOR:
I’m a woman in my late 40s, and I have mild but aggravating neck pain that flares up from time to time. Can you suggest simple changes I can make at home and at work that might help?
DEAR READER:
There are many things you can do to minimize your risk of recurring neck pain. Start by keeping your neck in a neutral position whether you are sitting or standing. That means your head should balance directly over your spine and not lean forward or be cocked to one side.
Here are some more tips:
At the computer or desk, keep your head balanced directly over your spine as much as possible. Set your chair height so both your feet can rest on the ground, and sit with your buttocks far back in your chair, using a small pillow to support your lower back if needed.
That’s what I’m doing as I write this column at my desk at home. But it wasn’t always that way. Until recently, when I worked at home, I used my lightweight computer with its small screen. That small screen, plus my aging eyes, caused me to bend forward a lot to read what was on the screen.
When I told my wife that my neck was hurting, she said: “I think it’s because you don’t use a big flat screen at home like you do at work. You’re hunched over a lot.”
Bingo! I got a good-sized home flat screen. The screen sits directly in front of me so that I can see it without tilting my head down or back. No more neck pain.
Also, when you’re working at your computer or doing any type of desk work, get up and move around every half-hour more
Viewed by 104
There is a possibility of cervical spondylosis & for that you get X-Ray/Digital X-Ray of upper portion of of vertebra (Top region region of your spine). Also take care of following 1. The laptop or desktop monitor should be at your eye level preferably at distance of one foot. Get your eyesight tested particularly of near vision and wear anti glare eyeglasses while working on desktop/laptop/tablet/mobile. 2. Avoid putting laptop on your legs/thighs. Better use it by keeping on table of appropriate height and/or chair of appropriate height to bring monitor at eye level. 3. Neck exercises: a. No forward bending, b. No jerks while doing neck exercises, c. In the extreme positions indicated hereafter hold your neck for little time, d. Every exercise ten times, if not possible start with 5 times and raise it gradually e. Rotate your neck to left as far as possible, then to right side as far as possible, f. Try bending neck towards left shoulder as far as possible, then to right shoulders, g. Rotate your head in semicircular position from from left to right avoiding front half circle, h, Put your palm on fore head and push to back, while giving resistance from back so that head remain in same position, i. Do the same by putting palm on on head back, back neck, left side of head, right side of head (4 exercises), j. Put back of both palms towards wrist between your chin & throat and push up slowly. k. Do not do these exercises in extreme pain conditions and take medicines as prescribed by the doctors, l. hot pack can be taken on neck and pain area when pain is high, m. after every half an hour on desktop/ laptop/ tablet/mobile walk a little and wash your eyes with water, m. These exercises are life long routine to keep you away from neck pain and medication for the same. more
Dec 12
