Neck pain can be a frustrating condition to deal with. You can take steps to alleviate the discomfort by getting help from a physical therapist. However, it’s important to note that the wrong kind of exercise or too much stress on the neck can worsen the condition. If your neck pain doesn’t seem to go away despite treatment, you may be suffering from chronic neck pain.

Texting

Texting can cause your neck, upper back, and shoulder muscles to weaken. This leads to misalignments of the vertebrae and pinched nerves. The result is a hunched-over appearance and forward shoulders. Lifting your arms and shoulders up to maintain proper posture is a great way to alleviate these symptoms.

It is estimated that about 75 percent of the work performed by Americans involves sitting, which puts an increasing amount of pressure on the spine. Additionally, constant head down looking at the screen position strains the shoulder muscles and can even lead to a hunch-back or neck pain.

The resulting posture is called Text Neck, and it causes a lot of problems. Not only does it cause neck pain and headaches, but it can also cause a rounded shoulder, and a slumped back. According to Harvard Medical Health, 7 in 10 people will experience neck aches from texting.

Poor Posture

In addition to causing aches and pains in your back, neck and joints, it can also negatively impact your mood and sleep. While you may not immediately notice a difference, it can cause long-term damage to your body.

The muscles in your back and neck are responsible for supporting and moving your head and body. A slouched posture puts pressure on these muscles, causing them to contract and eventually cause back pain, neck pain, and shoulder pain. It also contributes to the risk of vertebral fractures.

Good posture requires a strong body and flexible muscles. Good posture is achieved by ensuring that your body is balanced throughout your life. If you are overweight, it can be beneficial to lose a few pounds and practice good posture. Unfortunately, more than two-thirds of Americans are overweight, and the extra weight can weaken abdominal muscles, putting pressure on the spine and pelvis. You need to have a proper size bed like an eastern king bed to sleep and relax comfortably. 

Cold Therapy

Fortunately, there are some methods for neck pain that don’t involve surgery. Self-care, such as stretching and massage, can help ease neck pain and promote circulation. Changing your posture can help as well. Avoid slouching or moving your head forward too far. Performing ten stretches on a regular basis can also be beneficial. Chronic neck pain, however, requires medical attention and should be addressed by a doctor or physiotherapist.

Taking breaks from sitting or standing can also help. Taking breaks can be beneficial, but if your job requires you to stay in one position for hours at a time, try changing positions to maintain a good posture. Also, try taking short walks or stretches every few hours to stretch the muscles in your neck. Additionally, ice and heating pads can provide pain relief. TENS (thermal electric current) therapy is another option for people with neck pain.

Postural Exercises

To start off, the best postural exercises for neck pain and hunched-back problems involve stretching the entire body. A general exercise that works the entire body is the McKenzie Extension Exercise, which involves lying on the floor and extending your upper body, bending your knees, and pushing your lower back into the wall. This exercise is very effective at relieving back pain, as well as strengthening the entire back and neck.

A hunched back posture is caused by a curved thoracic spine (the upper back region). In some cases, it is a symptom of a more serious condition, such as Osteoporosis or Scheuermann’s disease. However, with the right exercise, this problem can be reversible.

Self-Care Options

Neck pain is a common ailment that can be easily treated at home. The pain is often dull or sharp and can affect daily activities. Self-care options include taking regular breaks to rest your neck. However, most cases of common neck pain resolve without medical attention within four to six weeks.

The treatment of neck pain varies from mild to severe, but the goal is always to minimize pain and improve function. Self-care for neck pain can be incorporated into daily routines by using good posture and practicing stress-reduction techniques. These include deep breathing and progressive muscle relaxation techniques. You may also use heat or ice to help with the pain and inflammation. You can also use hot and cold compress for neck pain as this can bring you quick and effective sleep. 

Conclusion

Posture is one of the most important components of neck pain relief. The way you hold your phone, your computer, and how you drive can all affect your posture. Pay attention to how you sit while you work or relax, and consider wearing a posture corrector if needed.