Here are some quick tips to help you get rid of your neck pain fast no matter what the cause. These concepts are simple, but not easy. It will take time and some adjustment on your part, but it’s worth the investment.
Adjust desk/computer to appropriate ergonomic positions and vary position throughout the day
Desk workers are one of the groups most likely to develop neck pain in their lifetime due to commonly seen slouched postures and periods of long time spent in this suboptimal position. It is important that computer screens are at the appropriate height and too much time isn’t spent in one position. Computers should be set up so that with good posture the middle of the screen should be at eye level to encourage better neck position. Headsets are also a better option for positions who frequently have to talk on the phone as tilting the head to the side and “pinching” the phone between the ear and shoulder can lead to issues over time. A standup desk is by far the best option so that you can change positions throughout the day. While it is common knowledge now that sitting all day leads to problems, prolonged standing, especially on hard floors can also cause issues. The best option is to vary your position frequently so no one part of the body is overstressed all day long. Having the option to sit at times and adopt various standing postures throughout the day is critical to keeping you feeling good and out of pain.
Set a timer at your desk or around the house to get up and move/stretch every 20 minutes
Recent research has associated longer periods of inactivity with increased risk of mortality. Total daily sedentary time and frequent bouts of prolonged sedentary time, over 10 minutes, were the strongest predictors. Further research has shown these effects can be countered by introducing frequent daily movement breaks – simply getting up and moving around/stretching for 2 minutes for every 20 minutes you are sitting can reduce your mortality risk and improve your overall quality of life.
Find a good sleeping position with proper neck support
Finding a good pillow and mattress can be important to allow you to feel rested and ready to go after a night of sleep.This will vary from person to person as some people do better with a firm mattress and some will prefer a softer sleeping surface. Ideally you should be able to sleep with 1 pillow under your head that will conform to the shape of your neck whether sleeping on your back or on your side. If you have to use more than 1 pillow to feel comfortable this probably indicates some degree of muscular tightness around the neck caused by poor posture. Find the combination that works for you because sleep is the most powerful recovery tool you have for overall health.
Are you looking to learn more about neck pain?
Read this next:
Behavior Modifications for Neck Pain
Top Self Tests to Perform at Home for Neck Pain