Neck pain in whichever form, mild or serious, causes quite a visible disruption and discomfort in our lives. A sore neck can interfere with our quality of sleep, our mood and even affect our daily routine. The good news is that most cases of neck pain are quite mild and require self-care, at-home treatments, and OTC medicines. However, to ensure that there is long-term pain management and that the painful symptoms are at bay, there are some lifestyle changes that we can incorporate in our daily lives in order to prevent recurrent episodes of neck pain.

Lifestyle Strategies to Improve Neck Pain

Strict Posture Maintenance

A good posture is a great step towards squashing painful symptoms of neck pain. While working, we often slouch, and this causes the muscles in our back and neck to become weak and tight. A crooked posture can also put unnecessary strain on the spine, causing the muscles in the neck and back to hurt. Whenever you are sitting to work or read, make sure that your neck is in a neutral position and keep your eyes level to anything that is you are looking at. This helps put less pressure on your spine. 

Regular Breaks

Take regular work breaks, stand up every 30-45min, and stretch. This can reduce the risk of developing neck pain later on. You can take short walks, perform simple neck stretching exercises, or even do a range of motion muscle stretches from the comfort of your own desk. 

Friendly Office Equipment

Make sure that your work surrounding is ergonomic and gentle to your body. Get a laptop stand that helps keep it in an elevated position. Get a sturdy chair with guaranteed lumbar support that can support your spine during long hours of work and reduce the risk of straining the neck. Use a laptop bag or a work bag that is not too bulky and that comes with adjustable and padded shoulder straps that help you carry the weight evenly. 

Regular Exercise Routine

Get into a regular exercise routine that helps you battle your chronic or intermittent neck pain symptoms. Daily stretching can help keep your muscles strong and flexible. An exercise regime also helps in preserving your range of motion and strengthens muscles from the root to help prevent any further neck pain. If you want to make your exercise routines more creative try doing low-impact aerobics which is great for people who have certain injuries that prevent them from doing intense exercises. These low-impact exercises help increase blood flow to parts of the body including the neck. You can also try walking, hiking, or biking as exercise options. 

Also Read: 11 Neck Pain Treatment Options

Good Sleep

Getting a good night’s sleep is imperative to maintain your health. During sleep, your body performs major regenerative functions that help your cells to repair themselves and also help the formation of new cells needed for growth and optimum functioning of the body. Getting a good night’s sleep also helps in the reduced manifestation of pain and can seriously help with pain management. 

Make sure that the spine is in a comfortable position throughout the night in order to avoid any stiffness and soreness in the morning. Sleeping on the back is great as it reduces the stress on the spine, and a reclined position is recommended for people with stiff necks. To promote undisturbed sleep, make sure that the pillows and mattresses are appropriate.

If you are a side sleeper you may prefer to keep a comfier and thicker pillow for added comfort and to maintain a comfortable position all night long. Some people also prefer a thin pillow to avoid any sort of forward head posture. Mattresses need to be regularly flipped, rotated and replaced in a few years to help with your posture.

Before going to bed, make sure that you are spending time away from screens and laptops as they emit rays that interrupt our body’s Circadian rhythm which makes it difficult for people to go to sleep and leads to poor quality of sleep later on. 

Physiotherapy for Neck Pain

If you are someone regularly battling painful symptoms of neck pain, then getting regular physiotherapy sessions is a great habit to inculcate in your life. It is a non-invasive, drug-free approach that uses exercises, movement, postural corrections, manual and massage therapies to help provide short-term pain relief and long term pain prevention. It is also flexible and adjusts to your life’s schedule. It addresses the problem at the root and necessitates some life changes that can help prevent painful flare-ups in the future.

For more information about physiotherapy for neck pain, head over to Phyt Health. Phyt Health is India’s first digital physiotherapy platform using 3D Imaging and Artificial Intelligence to accurately capture your movements and recommend relevant treatment plans. On the physiotherapy app, you will find a wealth of exercises that are curated by expert physiotherapists that you can perform in the comfort of your own home.
Book your video consultation today!