Sitting up straight and gently rotating your neck can help reduce neck pain and prevent it from recurring in office workers.
People who work in offices for long periods of time, sit a lot, sit in the wrong posture or experience stiff necks, which in the long run can cause neck muscles to degenerate, affecting movement.
According to experts, if you feel pain, you should take a short break by standing up, leaving the computer for a few minutes, and walking around gently to promote blood circulation to the entire body, including the muscles and joints in the neck.
Apply hot or cold compresses depending on the conditions. You can apply hot compresses by using a damp towel, heating pad... to help loosen or relax the muscles in the neck area, thereby effectively reducing pain.
Using over-the-counter pain relievers can also help relieve pain quickly, but you should consult your doctor before using them.
Finally, gentle stretching and self-massage can also help relieve neck stiffness immediately. You can move your head slowly from back to front, from right to left while sitting at your desk. In addition, if your neck is painful and difficult to move, you can use your hands and fingers to massage the affected area, thereby reducing pain.
Some cases of stiff neck pain can be improved after applying the above methods, others will take one to two days to significantly relieve.
Stiff neck pain is a common condition among office workers. Photo: HealthCentral
Neck pain and stiffness usually last for a few days. If the pain is not too severe and does not affect your ability to move or concentrate, there is no need to stop working. Some of the following measures can effectively relieve neck pain and prevent this condition from recurring.
Adopting a proper sitting posture is one of the first things office workers can do. When sitting or standing, the spine should be in a neutral position, in a straight line from the neck to the lower back. You can find chairs that support the lower back and have armrests on both sides to support the arms and shoulders, thereby reducing the impact on the neck muscles.
Place your computer screen at eye level to avoid having to bend your neck down or look up for too long. Your eyes should be looking straight at the upper third of the computer screen.
Limit your phone use, as this is one of the common causes of neck pain and stiffness as users constantly bend down or lean forward to look at the screen. If you need to send a text message or answer a call, hold the phone high so your neck is in a straight, neutral position.
When working, you should take breaks every hour to walk around, do some light exercise, stand up and walk around to help reduce stress on the spine and relax the neck, making it less tired. Or you can do some gentle neck stretching exercises right at your desk, do it regularly throughout the day to prevent your neck from getting stiff, tired or sore.
Thuy Mai (According to Spinehealth )
Source link
Comment (0)