Due to the number of hours we spend in front of a screen, the stiff neck has increasingly become usual for most of us. It can be caused by our sedentary lifestyle, poor sleep, and bad posture. Here’s how to treat it.
Stiff neck most of the time resolves itself in a couple of days, but if you suffer from prolonged stiffness and it becomes chronic, it can be actually extremely uncomfortable and it may even affect your range of motion. Here is what you can do to ease the pain:
A side-to-side neck stretch can help relieve neck tension build-up.
To do so, sit on a chair with your feet flat on the floor, drop your head sideways as if you were trying to touch your shoulder with your ear, further stretch your neck muscles by using your arm to pull the head sideways. Hold it up to 20 seconds and repeat, then do the same for the opposite side.
Back of the neck stretch
Starting in the same position as before, tuck your chin as if you were trying to create a double chin, look down and pull the head down to stretch the upper neck muscles with both of your hands, do it for 20 seconds and repeat 3 times.
By moving your body, you will decrease the chance of having soft tissue and joint tightness, it will strengthen postural muscles. Squats, arm circles, hip circles, and neck rolls are a good idea.
Massage therapy can help relieve pain and reduce stress –one of the main reasons for stiff neck and tension in your shoulders. Here are some ideas!
4. Check your work station
Make sure your workstation is set in a way that helps you. Some simple ergonomic modifications can do the trick.
- Use books or anything to ensure your computer is at eye level.
- Use a clipboard to place documents next to the screen so you don’t need to look down repeatedly.
- When using your keyboard and mouse make sure you keep your elbows as close as you can to your body to avoid tension on the shoulder muscles.
- Use a headset to avoid placing the phone in the crook of the neck.
5. Use the right pillow
Pillows with a contour support the natural curve in the neck, this is great to prevent a stiff neck. It is not necessary to spend tons on a memory foam pillow, even placing a thin neck roll on the bottom of a regular pillow or sleeping with a neck roll under your neck will do.
If none of the above methods work, you should consult a physical therapist or doctor to examine your neck.
You may also like this article!