Office Workers and Chronic Neck Pain:
Anyone who spends long periods of time sitting at a desk, computer, or in a classroom is at risk of developing chronic neck and upper back pain. Tightness across the tops of the shoulders, aching or burning in the neck and shoulder blades, or fatigue in the neck as if the head is too heavy can all be signs of discomfort. We wish we could be out and about like everyone else, but our lives are dictated by computers, meetings, and classes.
Doing nothing is the wrong thing to do. There are things we may do to reduce and control the stress that our sedentary lifestyle causes. This post will go through four steps that we can do to reclaim our health.
To begin with, we do not need to sit to perform computer work, attend meetings, or take classes. We can stand while performing these tasks. A variable desk is now possible, allowing us to place our computer on a desktop that can be raised so that we can use it while standing at our workstation. The desk platform is typically raised or lowered using a spring-loaded lift mechanical mechanism. Our monitor and keyboard can be placed on two-tiered platforms. It would also be a good idea to invest in an anti-fatigue floor mat to stand on. A fast Internet search will turn up a plethora of different sorts of standing changeable desks at various rates.
It is entirely okay to stand in the back of the room periodically if one is obliged to attend a meeting or take a class. It is customary to advise the speaker, supervisor, or instructor of the meeting or class, before to the commencement of the meeting or class, that you intend to get out of your seat and stand frequently. Make the least amount of noise possible.
If you're going to remain sedentary for an extended length of time, the second thing you can do is do some prophylactic activities. Stretching and strengthening muscles at the front of the neck and upper body, as well as the rear of the neck and lower shoulder blade area, are usually beneficial. An Internet search for "Upper Crossed Syndrome" can give you a good idea of what you should do. When I encounter a patient with persistent neck and upper back pain, I usually demonstrate and supervise the exercises that should be done. These quick and easy activities are excellent for providing continuing management and minimizing difficulties.
Our third preventative measure is to go for a walk, which is the most basic but most potent exercise a human can engage in. The finest workout we can do is walk with proper posture and swing our arms freely. "The antidote for sitting," I call it. Walking has been done by humans for tens of thousands of years. Our bodies have become accustomed to it and require it. However, we have gone from walking miles every day to being couch potatoes over the last several generations. Any opportunity to go for a stroll, whether for five minutes or an hour, should be taken. Several 5- to 15-minute daily walks at break times, as well as two or three 30- to 60-minute walks each week, are good.
Getting regular chiropractic therapy is our fourth recommended remedy for preventing excessive periods of sitting. Chiropractic treatment will assist a person in maintaining proper spinal alignment and neck and upper back motion. Chiropractors are also skilled in explaining good posture, exercises, and other activities that can help to alleviate the mechanical stress caused by long periods of sitting.
We don't have to succumb to the harmful effects of a sedentary lifestyle. While it is best to take precautions when first beginning to sit for long periods of time, these principles can be adopted at any time.
Is Your Cell Phone Making Your Neck Tick?
As the usage of smartphones has grown, so has the number of people suffering from neck and upper back pain, headaches, and upper extremities discomfort. The purpose of this article is to explain why cell phone use can be harmful to one's health. It will also provide advice on how to mitigate the negative impacts of musculoskeletal health.
Researchers investigated changes in posture and muscular activation among 18 participants when engaging with their electronic device, according to a study published in Physiotherapy Theory and Practice in June 2017. When compared to using a desktop computer, smartphone use resulted in a more flexed posture in the neck and trunk. The researchers also discovered that if people used their smartphones for more than 15 minutes, they began to develop neck and back pain.
The findings imply that while evaluating, intervening, and preventing neck and trunk disorders, healthcare providers should consider the effects of smartphone use on posture and muscle activation.
The human head is said to weigh around the same as a bowling ball, which is in the 10 to 14-pound range. The weight of the head is well tolerated when it is directly over our upper body, although it does produce discomfort in the neck and upper back. When the head is bent forward for an extended period of time, the muscles at the back of the neck and upper back contract, putting strain on the spinal joints. This creates discomfort to the structures over time. This can cause neck and upper back pain, tension headaches, and pain radiating from the nerves in the neck and upper back to the upper extremities.
When compared to cell phone use, there is less forward head posture/flexed neck and trunk when using a desktop computer, according to the research study. If a person has access to a desktop computer, it is preferable to utilize it than a smartphone.
When using a cell phone for an extended period of time, the 20-20-20 rule should be followed. This simply means that a person should stand up straight for 20 seconds and look 20 feet away after using a smartphone for 20 minutes. This will break the cycle of poor posture for a long time. Naturally, straightening up more frequently and for longer amounts of time would be preferable.
If a person has persistent neck pain, upper back discomfort, radiating pain into the upper extremities, and/or tension headaches, his or her disease may have progressed to the point where professional help is required. In this scenario, consulting with a chiropractor would be a sensible idea. Chiropractors are professionals who are trained to assess what is causing major musculoskeletal problems and to provide safe, effective treatment that does not require surgery or the use of hazardous pain drugs such as opioids.
To reduce musculoskeletal discomfort, it is preferable to be proactive when using cell phones. It is important to seek professional chiropractic care if cumulative stress has produced considerable acute or persistent discomfort.