Treatment of Neck Pain and Physical Therapy
WHEN SITTING
Keep your chin slightly bent, your eyes facing forward, and your neck tilted back. . Good neck health is possible with good posture. Maintain the normal curvature of your neck. Use armrests that support the waist and back. Don't relax; Keep your entire spine upright or nearly upright against the chair back. If you use the chair arms as support for your arms, it will help prevent unnecessary strain on your neck due to bending forward. Do not look at anything very carefully by extending your chin forward.
A seat that supports the neck and waist is very important while working.
WHEN STANDING
Keep your chin slightly bent, your eyes facing forward, and your neck tilted back, as in a sitting position. Likewise, try to keep your waist and back straight. Do not lean forward without bending your knees. Do not stand still in the same place for a long time, as standing still and leaning forward will increase the pressure on the discs.
WHEN LYING
The way you lie down is important in neck pain. If the person feels pain in his neck when he wakes up in the morning, his sleeping style and pillow should be reviewed. Do not lie face down. It is better to sleep on your side. Maintain a normal posture with the help of a pillow for your head and neck, and keep your arms down. If the pillow is thin when the person lies down, his neck falls backwards and to the side, thus compressing the nerve in the canal. If the pillow is thicker than normal, the neck will remain suspended and the tissue surrounding the neck will be stretched, causing pain. If you want to sleep on your back, place your pillow under your head and neck. The pillow should support your head and neck in a neutral position. Avoid keeping your neck tense.
Sleeping where you sit is very harmful for the neck. Watching television and reading a book while lying down strains your neck muscles. It is harmful to put your arms under your head or keep your arms at head level while lying down.
WHEN DRIVING
Sit high in the car. Your seat should be (preferably hard)neither too low nor too far back so that you do not have to strain or bend over to look over the steering wheel. A polyurethane back pillow may be helpful for support; The pillow should be 1-2cm thick, as wide as your back and in line with your shoulders. Adjust the mirrors well. Those with neck pain should turn with their waist, not their neck, when going back. Do not open the windows unnecessarily, the wind you get may cause neck stiffness.
Using a neck brace is very useful on long journeys. On long journeys, take a break every 3-4 hours to stretch your neck, back and waist muscles.
WHEN LIFTING AN OBJECT
Proper lifting of an object is good for neck and waist health. It is very important for. Bend your knees and use your leg muscles for lifting. Avoid sudden movements. Keep the weight close to your torso and do not try to lift anything above head height. Do not lift weights while holding your breath because you will damage your spine. If you need to lie on a shelf higher than your head, stand on a chair. Avoid lying down or looking up for long periods of time.
WHEN WORKING
The moment when today's people spend the most time is at work. It has now been accepted that people who work sitting for more than 4 hours a day must comply with ergonomic rules. Leaving the neck improperly in the same position for a long time damages the tissues. Having the head in the midline on the body, which we call the neutral position, and preserving its natural curvature reduces the risks. It is important to take frequent breaks from the work and return the neck to its normal shape.
The position of the body is important during work. The monitor should be directly opposite the body. Torso rotation should be avoided.
The chair should support the waist and back, and the seat should be upright and inclined at approximately 10-15º. The chair height and backrest height should be adjustable.
The upper limit of the monitor should be in an upright position. It should be at a person's eye level and the distance should be an arm's length away. Thus, unnecessary movement of the neck while looking at the screen is reduced.
The keyboard should be at a usable height and close to the body when the elbow is 90°.
The mouse should be next to the keyboard. When using both the keyboard and the mouse, there should be no unnecessary bending in the wrist. In this way, tendon and nerve damage in the wrist does not occur.
Phone It should never be squeezed between the neck and the ear.
OTHER POINTS TO CONSIDER
- Lying with teeth clenched (teeth grinding) It causes spasm in the neck muscles, resulting in neck pain and pain in the chewing muscles.
- Squeezing the phone between the neck and shoulder while talking on the phone can damage the neck muscles.
- Back pain and neck pain are diseases that affect each other greatly. . For this reason, those with neck pain should also pay attention to their waist, and those with back pain should pay attention to their neck.
- Working in environments with poor lighting may strain your neck and back muscles.
- Do not watch television from too far or close distance. >
- Especially those with long hair, if they go out without drying thoroughly, spasms occur in their neck muscles. For this reason, the hair must be dried after washing.
- Visual disorders require you to pay much more attention to see objects. This condition tires the neck muscles and paves the way for neck and shoulder pain. Therefore, visual impairments should be treated in a timely manner.
- Using your hands at levels higher or lower than shoulder level puts strain on the neck area. For this reason, neck pain is common in teachers and wall and ceiling workers.
- If you are a teacher, when writing on the board, do not write from shoulder level to upper level or very low levels.
- Very rarely done properly, such as wearing curtains. You can get cervical disc herniation and other neck pain even during non-existent activities. Minimize this risk by elevating the platform you stand on, or if you have a neck problem, it is best not to do it at all, seek help from someone more suitable.
- Situations such as insomnia, overwork, nervous tension, dissatisfaction with the job, not being appreciated cause tension in the neck muscles. This may disrupt the nutrition of the disks.
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