Posture and neck pain 5th November 2022
Most causes of neck pain have a postural component as part of the problem. Recognising and understanding posture can play an important role in finding relief for neck pain.
Forward neck posture
Forward neck posture occurs when the neck slants forward placing the head further in front of the shoulders rather than above. An example of this is when working at a desk and looking down at a keyboard or mobile phone. Over time forward head posture can put increasing amounts of stress on the neck and other areas of the body, such as muscle imbalances. Some muscles in the neck, shoulders and chest can become shortened and tight, while others become elongated and weak. Reduced mobility increases stiffness in the muscles and joints causing the neck's range of motion to decrease.
So, what can you do to help keep your neck moving well and feeling great?
Neck exercises
If you're experiencing anything mentioned above, why not give one of these simple neck exercises a try:
- Forward and backward tilt
- Start with your head squarely over your shoulders (neutral, forward facing position) and your back straight;
- Lower your chin towards your chest and hold for 15 seconds;
- Tilt your chin up towards the ceiling and bring the base of your skull towards your back;
- Repeat this 10 times.
- Chin tucks
- Stand with your upper back against a wall, feet shoulder-width apart;
- Face forward, tuck your chin down, and pull your head back until it meets the wall;
- Hold the stretch for 5 seconds then rest;
- Repeat this 10 times
Top tips for neck pain relief
- Hold mobile phones and other tech devices at eye level to avoid straining your neck. This will help keep the cervical spine in a more neutral position and avoid so-called 'tech neck'!
- When working at a desk make sure you sit upright and adjust your monitor height and keyboard position as required. Lumbar support can help with overall posture and reduce slumping through your shoulders. If possible, you could even try standing to work - however you work, don't forget to take regular breaks!
- Apply heat and/or ice to the painful area; use ice for the first 48 hours to reduce inflamation then use heat after that.
- Lastly, keep moving!
