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9 ways to prevent neck pain

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9 ways to prevent neck pain

If you work in front of a computer all day, it is inevitable that you will experience neck pain at some point in your life. For this, it is enough to look at the data. Research shows that 50 percent of Americans consult a physician every year complaining of neck pain. Fortunately, neck pain affects the daily activities of only 10 percent of these people. It is possible to prevent neck pain by taking simple precautions in daily life.

Neck pain is a complaint especially among many office workers. Working in front of the computer all day and tension in daily business life are among the factors that cause neck pain to increase. Neck pain can be relieved with simple painkillers, but hot and cold compresses applied during the day can also be useful. For this, it is sufficient to compress the painful area with an ice pack or ice pieces wrapped in a towel for 20 minutes, then take a warm shower or apply a hot water bottle. These methods are used to relieve existing pain. It is also possible to prevent pain by taking some precautions in daily life.

To prevent neck pain, here is Anadolu Health Center Physical Therapy and Rehabilitation Specialist Prof. Dr. Semih Akı’s 9 suggestions:

  1. Avoid sleeping face down. This position puts extra strain on your neck. Choose a pillow that will support the natural curve of your neck.
  2. Try not to clench your teeth. This move can strain your neck muscles.
  3. Be as active as possible. Individuals who engage in regular physical activity are much less likely to develop recurring neck pain.
  4. Try to reduce the mental stress rate. Tensions in the neck area can cause muscle strain. What’s more, taking a positive approach will prevent you from worrying or getting frustrated about your neck pain.
  5. Adjust the head support in your vehicle. The correct setting will better support your head and neck.
  6. Avoid squeezing the handset between your head and shoulder when talking on the phone. If you talk on the phone a lot, get a headphone-microphone device that you can place on your head.
  7. Adjust your desk, chair and computer so that the screen is at eye level.
  8. If you have a desk job, stretch often. Raise your shoulders up to ear level and then lower them as much as you can. Repeat this five times. Bring your shoulder blades together and hold for five seconds, then relax. To stretch your side neck muscles, in a sitting position, hold on to the seat of your chair with your left hand and lean your body and neck towards the opposite side. Then repeat this movement with your right hand.
  9. If you drive for long periods or spend a lot of time in front of the computer, take frequent breaks. Try to keep your head and spine in a straight line to avoid putting extra stress on your neck.
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