Have you ever experienced neck pain after prolonged computer work? This is a common source of neck pain called “teck neck”. If you have been working on a laptop without a stand, you are likely spending much of your day with your head down. Since our head weighs between 15-20 lbs, this causes a strain on the muscles in the back of the neck.
People can suffer from neck pain for many reasons, including poor posture, whiplash, trauma or degenerative change to the cervical discs and joints (arthritis).
A slouched posture puts muscles, ligaments and discs of the spine under an abnormal amount of stress. As the muscles become shortened and tightened, we lose mobility in our neck and mid back.
Neck injury can also cause referral pain between the shoulder blades as well as numbness and tinging in the hands. Neck tension can also cause tension headaches when the levator scapula, suboccipitals or upper traps become overly tight.
BELOW ARE 3 TIPS TO HELP WITH NECK PAIN
1)Modify for Office Space:
If using a laptop, make sure your screen is at eye level by using a laptop stand or books to prop it up. Keep your elbows close to your sides, and your feet flat on the floor. Use a foot stool if necessary. This will insure your head is not bent forward to look at your screen all day. Try to keep your screen at eye level when using your smart phone or tablet as well.
2) Use the right sized pillow:
Although there is no one “right” pillow for everyone, the width of your pillow should be determined by your sleeping position. Side sleeping and back sleeping are the best positions for those who suffer from back pain. Stomach sleeping keeps your head rotated to the side all night and your spine extended, so it is not ideal. If you are a side sleeper, you will want a slightly thicker pillow to support your spinal curve. The width will depend on your height and the width of your shoulders with those who have wider shoulders needing a thicker pillow. Back sleepers require a thinner pillow and can further support their spinal curve by adding a rolled up towel into the pillow case to help maintain the cervical curve. Stomach sleepers require a very thin pillow or should forgo the use of a pillow entirely.
3) Strengthen your mid backand shoulder muscles:
Slouching in front of a computer all day causes the mid back muscles to become overstretched and weak. Strengthening the middle and lower traps and rhomboids will help to keep the shoulders back and take pressure and strain off the neck.
If you are suffering from neck pain or tension headaches, our team at Kinetic Edge can help. Our registered physiotherapist can put together a plan to help correct your posture and strengthen your mid back and neck muscles. Our team of experienced massage therapists can help relieve muscle tension and headache pain. Our chiropractors and physiotherapists offer dry needling, graston, shockwave and chiropractic adjustments which can also be useful in treating neck pain. Book an appointment with one of our therapists by calling 613-680-7966 or book online.