Although neck pain is prevalent, it may be lessened with good posture and strengthening of the spine.
According to experts, up to half of Americans might endure neck discomfort this year alone, and up to 80% of individuals may experience neck pain at some point in their lives.
Neck discomfort is "almost guaranteed," according to Dr. Ram Alluri, an orthopedic surgery and spine specialist assistant clinical professor at the Keck School of Medicine at the University of Southern California. This is true regardless of whether the pain is a brief incident that goes away in a few days or develops into a more serious issue.
While there are steps you can take to lessen your odds, nothing can completely save you from agonizing suffering. Naturally, the first step is to strengthen your neck and spine muscles and correct your posture.
A The spine is the cause of neck discomfort.
Neck stiffness is most often caused by driving, sitting on the sofa, using a computer, and eating at the dining table, but it may also be brought on by falls, accidents, and other traumatic experiences, according to Julia Bizjack, an orthopedic physical therapist at the Cleveland Clinic.
If you spend eight hours a day hunched over your laptop, it may not seem like much, but as you age, your spine's shock-absorbing disks begin to wear down. This condition is known as degenerative disk disease, according to Dr. Alluri. Genetics, he claimed, is the primary cause of this arthritis-like illness. However, avoiding dangerous behaviors like smoking might help postpone this process since smoking promotes disk degeneration.
Strengthening your abdominal and paraspinal muscles, which support your back and aid in maintaining proper posture, is the best approach to avoiding neck discomfort. From the base of your skull to the tip of your tailbone, that is where your spine is located.
According to Dr. Alluri, "if those muscles can be kept strong, they can prevent increased motion at the level of the actual disk and joints, which can minimize or eliminate neck pain."
According to a recent meta-analysis, neck discomfort that has been relieved by neck stretching, walking, and strength training is less likely to return. Moreover, Dr. Bizjack says that keeping your posture straight helps avoid neck problems. You may do this by making your chest, core, and upper back stronger.
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Strengthen your back to safeguard your neck.
Whether or not they have arthritis, most individuals experience a loss of strength in their upper back as they age, especially in the paraspinal muscles. As a result, the head and shoulders sag forward. Fighting this requires strengthening the shoulder and back muscles that keep your body from rounding out. You may begin doing particular exercises for your neck at home without the need for weights or other apparatus.
Begin with a basic exercise regimen done at home or at work while seated in a chair that supports your back. With your head back, place your palm over your forehead and apply as much pressure as you can against it. Press for ten seconds, then release your hold after three repetitions. You may also do this exercise by pressing back with your palm while it's on top of your head.
Planking is another at-home workout that strengthens your back, shoulders, and core. You may do it like a push-up or with your elbows raised.
If you have access to weights, an effective method to strengthen your upper back is an upright dumbbell row. With a dumbbell in each hand, do this exercise standing and bending at the waist to bring your knees up to your chest until they are parallel to the floor. Tighten your shoulder blades and bring the dumbbells back in line with your waist. Dr. Bizjack suggests lat pull-downs over pull-ups if you have access to a gym since it's simpler to maintain correct form.
Dr. Bizjack would not recommend specific exercises, but she did stress the need for proper strength training and the need to stop exercising if it hurts.
A Maintain an erect posture.
Dr. Bizjack said that although having strong paraspinal muscles may prevent your neck and shoulders from hunching forward, it's equally crucial to actively work on correcting bad posture. Keep your shoulders back and erect, not rounded, while you drive, watch TV, or use a computer. Your head should be parallel to your straight back rather than slanted forward.
Try growing as tall as you can until you see your spine expanding to the point where it seems like a thread is hanging from the top of your head to the ceiling. To avoid bending forward, raise your desk or monitor to eye level while using a computer.
Dr. Bizjack recommended writing "posture" on a sticky note and attaching it to your computer. To monitor your posture, particularly if you spend a lot of time at your desk or in your vehicle, you may also set up recurring reminders on your phone or with an activity tracker.
Make sure the lumbar support on your vehicle seat or office chair is sufficient to allow you to sit up straight. Instead of hunching over the driving wheel, tilt your head back so that it is parallel to your spine and toward the headrest.
Finally, pay attention to how you use your phone. You are going to have a neck ache if you lean over it for hours on end.
Dr. Bizjack recommends resting your phone on a cushion if you want to read and peruse through it throughout the night. To avoid leaning over, always have your phone within reach while using it. You should also stop, shift positions, or even lie down on your back to give your neck a rest.