If you’re sitting in front of a computer or desk for most of the day then you’ve probably run into the problem of annoying neck pain. Throw in a bunch of stress, poorly designed chairs and desks and you’ve pretty much got a recipe for neck pain that likes to visit you regularly.
With this kind of behaviour being the norm in every day life neck pain has become a common problem with multiple possible causes. But with the help of your structural chiropractor and some self-care, you can nip that neck pain in butt so that it stops visiting, visits less often or at least doesn’t stay over as long.
Here are our 3 tips for neck pain:
- Stretch: muscles in the upper back and neck tend to contract and stay contracted for long periods of time. Over that time, your brain forgets what length they were in the relaxed state and keeps them short. Stretches can help remind the brain that these muscles aren’t meant to be that short for such a long period of time!
Try this stretch out for your levator scapulae muscles:
a) Rotate your head to 45 degrees.
b) Place your hand on the same side behind your head and bring your head down toward your knee on the same side. Hold for 15 seconds and switch sides. Do that 3 times.
For a deeper stretch, push your head back into your hand and then relax into the stretch further.REMINDER: do this gently and DO NOT pull your head too hard. Always ease into it and start with the weight of your hand as the downward force to start.
- Strengthen: A great exercise we love to give people is the chin tuck. It helps strengthen the deep muscles in your neck and train the brain to hold your head in a more ideal position in relation to gravity.
a) Looking straight ahead place your index and middle finger on your chin.
b) Pushing back with your two fingers retract your chin back to create double chin.
- Hold for 5 seconds and relax and repeat that 10 times.
- Move: The main source of most neck pain is that your neck is held in a position for too long. Throughout your day keep your neck joints moving. Remember: movement is life for joints and taking the time to go for a walk or even looking up and down and putting your neck in positions it hasn’t seen for a while does wonder for preventing neck pain.
Along with all this advice, if you have stubborn neck pain, consult with one of our structural chiropractors to help put a stop to it and get back to doing your thing.
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