With computer and smartphone use at an all-time high, neck problems’ prevalence is more significant than ever. Many of us suffer daily with a sore neck after hours of spending time on our devices, whether at work or at home.
Staring at a screen all day can weaken the neck muscles that surround the joints. This leads them to wear down and become overstretched. Continued use of computers, smartphones, and even driving can lead to the long-term displacement of your neck. You may require physical therapy for neck pain.
A Good Stretch
Stretching your muscles throughout the day can alleviate a sore neck. Make sure to take regular breaks during computer and smartphone use. Try and avoid having your neck in the forward position for extended periods. Here are a few stretches you can do at the office or home:
- Stretch your ear to your shoulder 10 times on each side of the body.
- Push your shoulders back 10 or more times.
- Roll your shoulders in a repetitive motion 10 times or more.
- Move your head back into your hands or a chair’s headrest and hold the position for 30 seconds or more.
The above techniques are just a few basic stretches that may help relieve your stiff neck.
Sleep Positions
Another common cause of stiff necks is incorrect positioning during sleep. Have you ever woken up with a neck so sore you could barely bend it? You’re not alone. Take extra precautions not to sleep on your stomach or to have your head at an uncomfortable angle. This will significantly reduce your chances of waking up to a sore neck.
Some Simple Remedies for Minor Neck Pain
- Try sleeping on a firm mattress without the use of a pillow. Lie as flat as possible on your back.
- Have your spouse or partner gently massage the area where you are sore.
- Do slow-motion exercises, side to side, down and up, ear to ear. This will stretch the muscles in the neck in a gentle pattern.
- Apply heat or ice to the area. Use ice for the first 2 to 3 days, only using heat after that. Heat can be applied with a heating pad, compress, or a hot shower. Be careful not to fall asleep while using a heat-related treatment.
If neck pain or soreness persists, turn to the professionals! At Total Performance Physical Therapy, our expert staff is well-trained in Physical Therapy and Pain Management. We will help you overcome pain and regain your mobility. Reach out to our team today for a free consultation to discover how to eliminate your neck pain..
