Ways to prevent neck pain

Many things put pressure on the neck and can cause pain. The pain is felt at the base of the head, stiff neck, headache and in some cases the pain increases as you move your head to one or both sides. In some cases, these pains can also occur due to the following: service, when in front of the computer, if you carry a heavy bag, etc. It may also be due to osteoarthritis or chronic anxiety and / or depression or lack of sleep (the last two can cause muscle tension). If this pain persists or is accompanied by other symptoms (such as numbness and / or weakness or pain in one or both arms, shoulders or feet, nausea, vomiting and / or fever, you should seek medical help as it may be something serious like meningitis or a herniated disc.

To prevent neck pain, you can do the following:

  • Posture. The body position should be with your shoulders in the back and when you walk down the street and when you sit down. If you work for several hours a day, use the ergonomically designed chair to give you adequate height support. and your weight The head should be kept straight, looking straight ahead and neck, back and legs aligned.
  • Phone. I recommend that you do not use your head to turn off the phone, as this can put a lot of strain on your neck, turn it off by hand or use the speakerphone.
  • Backpacks and bags. Try not to carry heavy bags or backpacks. I recommend using backpacks that are loaded with both thick shoulders and have extra padded material.
  • Take breaks intermittently. Avoid being in a place for a long time (either in the office, in the car, etc.). It is important to stop, walk and stretch frequently.
  • Television and other screens. I recommend that when you watch TV or other devices, be it a cell phone, tablet, etc., try to pay more attention to the position of the body and the neck. If you are tired, find a way to rest your head in the correct position so that you do not strain your neck and take a nap.
  • Exercise. A physical activity routine that includes stretching and strengthening the muscles protects not only the muscles of the neck but the whole body and lowers muscle tension.
  • Adjust your computer. In many cases, sore throats have arisen because the computer is not in the correct position, so make sure you do not have to call to see your monitor, it must be positioned right in front of you. If you wear glasses, you should be able to read without having to shake your head. If you are also using documents, consider using a document holder that holds them near your monitor so you can read them more comfortably.

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