Most experts believe that neck pain starts with bad postures. So what can be a better way than tackling the problem at its origin.
BAD Posture: Holding the phone between your ear and shoulder is sure way of inviting the pain (commonly known as phone neck). This position causes the neck shoulder and back muscles to contract. Long duration calls can cause these muscles to spasm.
Good Posture: Use a handset.
BAD Posture: Using laptop or reading in bed. You won't believe me but one of my professors have to wear neck supporter 24 hours because he is suffering from severe neck problem. He used to work with is laptop in his bed.
Good Posture: So the word from the wise is -do not use laptop in bed if you don't want to end up looking like a giraffe. And if you must then use proper pillow or portable desk to support your neck and arms.
BAD Posture: Slouching in your chair. Remember that there is a constant weight of 10-12 pounds on your neck. Picture holding a big, round fruit on a small stick. Now try holding the stick slightly slanted. You get the picture? You may find slouching comfortable but it’s a nightmare for your neck.
Good Posture: Sit straight. Buy an ergonomic chair or put a small pillow or rolled up towel behind your back.
Bad posture: Are you waking up with a neck pain? If yes then your sleeping position is the culprit. Bed with poor back support and too high or too low pillow positions are common cause of neck pain.
Good Posture: If your pillow keeps your neck at an angle then its time to invest in a new pillow, make sure that your neck remains straight. Do not sleep on your stomach.
Bad Posture: So you have to clean your desk and you are in hurry. But shifting that monitor and printer carelessly can cost you your neck - literally. Lifting doesn't hurt just your lower back but it can also hurt your neck badly.
Good Posture: Here is the correct way to lift -
- Stand up close to the object
- Keep your back and neck straight, bend your knees.
- Hold the object and lift it by pressing the floor with your leg muscles (standard way of doing leg squats ;-)
- While moving the object keep it close to your body.
- Repeat in reverse order to drop (I mean place) the object back.
Few more tips before wrapping up:
- Avoid carrying all your bags and other stuffs in one hand.
- If possible hold laptop carry bag in your hand and in place of slinging onto your shoulder.
- Listen to your body. Don't ignore the warning signals.