It is estimated that 35% of the population will suffer from neck pain at some point in their life. A frequent pathology, which has increased in the last decade due to the long hours we spend in front of the computer.
Do you spend hours sitting at work? The inappropriate and (prolonged) use of our smartphones and tablets has increased this pathology, neck pain is becoming more frequent.
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What is text neck syndrome?
This technological fever has brought consequences, the so-called Text neck. An affectation that many will agree to have suffered: cervical stiffness and pain, headaches, sore backs, dizziness, etc… caused by bending the neck forward repeatedly and for a long time, to write on our mobiles, tablets and computers.
Tips to prevent neck pain
In addition to going preventively to our physiotherapist, who will assess the causes of your neck pain and treat the ailments suffered, take note of the following advice.
Analyze and correct posture
Head forward, shoulders slumped, elbows in the air, lower back away from the backrest. It is recommended to keep your back straight, respecting its natural curvature, and place your feet on the floor or on the footrest.
Computer position
Just as it is important to monitor the position of the back, to prevent neck pain it is also essential to properly position the computer on which we are working. It is recommended to place the screen at the height of our face and eyes so that we do not have to make up and down movements and see all the content of the device with ease. In addition, the keyboard has to be located at a distance that allows our arms to remain at a 90 ° angle so as not to accumulate tension in the shoulders or excess weight in the arms.
To rest
Every 30 minutes of work in front of the computer, it is recommended to rest and do two or three minutes of simple stretching exercises, especially on the back, shoulders, arms and neck. In addition, it is advisable to carry out other practices that favor a correct posture of the back, such as yoga or pilates, a beneficial exercise to relieve neck pain and pain throughout the body, because it helps to stretch and treat muscle stiffness.
And the smartphone?
The medical journal Surgical Technology International has warned that frequently looking at the mobile screen can also be harmful to the spine. The study ensures that the more the head is tilted forward, the more stress is exerted on the spine. The solution to put an end to this ailment is, as with the computer, to acquire a correct position to look at the smartphone, which consists of raising the arm instead of lowering the head.
Do strengthening exercises
For the treatment of neck pain and to reduce neck pain and prevent recurrence, it is very important to work on strengthening, stabilizing (motor control) and making the area more flexible.
Neck pain exercises
We propose some exercises for neck pain with the aim of strengthening. Do not forget the work of the long flexor of the neck, avoiding compensations. Our physiotherapist is at your disposal to teach you and supervise the correct execution of the exercises.
Exercises for neck pain: Elliptical
Initial position
Make sure the elliptical is stopped. Hold on to the handles before getting on. Step on the elliptical carefully in front of the screen, the pedals may start to move as you do so and it can be easy to lose your balance. Contract your pelvic floor and core while keeping your chest up.
Execution
Start pedaling to start the machine. Taking a few steps forward should turn on the screen. If it doesn’t, look for the “start” button. To use your arms, when your left foot comes down, you’ll need to pull toward your body with the right handle.
Tips
To increase the activity level, you can increase the speed, incline, or resistance.
Exercises for neck pain: Walking
Initial position
Stand up.
Execution
Start walking.
Tips
Be sure to place the entire bottom of your feet when walking. As you step your right foot forward, step your left arm forward. As you step your left foot forward, step your right arm forward.
Neck rotation to the right
Initial position
Stand tall with your feet shoulder-width apart and your hands on your hips.
Execution
Fully turn your head to your right side. Return to the starting position in one smooth motion.
Tips
The key to exercise is quality over quantity. The trick is to perform the exercise with proper form.
Neck rotation to the left
Initial position
Stand tall with your feet shoulder-width apart and your hands on your hips.
Execution
Rotate your head to your left side. Return to the starting position in one smooth motion.
Tips
The key to exercise is quality over quantity. The trick is to perform the exercise with proper form.
Head tilt to the right
Initial position
Stand tall with your feet shoulder-width apart and your hands on your hips.
Execution
Tilt your head to the right side. Make sure your eyes are always looking straight ahead. Return to the starting position in one smooth motion.
Tips
The key to exercise is quality over quantity. The trick is to perform the exercise with proper form.
Head tilt to the left
Initial position
Stand tall with your feet shoulder-width apart and your hands on your hips.
Execution
Tilt your head to the left side. Make sure your eyes are always looking straight ahead. Return to the starting position in one smooth motion.
Tips
The key to exercise is quality over quantity. The trick is to perform the exercise with proper form.
Isometric neck flexion
Initial position
Stand with your feet shoulder-width apart and place your hand on your forehead.
Execution
Slowly press your head against your hand. Hold the contraction for the required time. Make sure your eyes are always looking straight ahead.
Tips
The key to exercise is quality over quantity. The trick is to perform the exercise with proper form.
Isometric neck extension
Initial position
Stand with your feet shoulder-width apart and put your hand behind your head.
Execution
Slowly press your head against your hand. Hold the contraction for the required time. Make sure your eyes are always looking straight ahead.
Tips
The key to exercise is quality over quantity. The trick is to perform the exercise with proper form.
Isometric jaw protraction
Initial position
Stand up and place your second and third fingers on your chin.
Execution
Try to move your jaw forward while avoiding movement with your fingers. Maintain the effort for the required time. Repeat the movement for the specified number of repetitions.
Tips
The key to exercise is quality over quantity. The trick is to perform the exercise with proper form.
Supine head glide
Initial position
Lie on your back on a mat and rest your head on it.
Execution
Slowly slide your head up as your chin moves toward the floor. Return to the starting position in one smooth motion as you inhale.
Tips
The key to exercise is quality over quantity. The trick is to perform the exercise with proper form.
Cranial Raise: Deep Cervical Flexors
Initial position
Acuéstese sobre una colchoneta boca arriba y coloque una toalla detrás de la cabeza.
Execution
Slightly lift your head from the towel. Make sure your eyes are always looking up at the ceiling. Return to the starting position in one smooth motion.
Tips
The key to exercise is quality over quantity. The trick is to perform the exercise with proper form.
Full cervical flexion
Initial position
Stand up and rest your back and head on a wall.
Execution
Slowly slide your head up through the wall and move your chin back. Then lift your head away from the wall by doing a neck flexion. Return to the starting position in one smooth motion.
Tips
The key to exercise is quality over quantity. The trick is to perform the exercise with proper form.
Isometric cervical extension and retraction
Initial position
Lie on a mat on your back and place a towel behind your head.
Execution
Slowly move your chin back, pressing your head against the towel. Make sure her eyes are always looking up at the ceiling. Return to the starting position in one smooth motion.
Tips
The key to exercise is quality over quantity. The trick is to perform the exercise with proper form.
Lower Trapezius Strengthening
Initial position
Lie face down. Rest your forehead on the mat and place your arms outstretched on either side of your hips. Contract your pelvic floor and core while keeping your chest facing the ground.
Execution
Using your back muscles, lift your chest and arms and retract your shoulder blades at the same time. Inhale during ascent. Return to the starting position in one smooth motion as you exhale.
Tips
Always keep your head towards the mat.
