Are you starting to feel tight around your neck or maybe a sharp pain in your back? With students returning to school this week and others back in the office, we have had a few clients raise concerns about their posture. Unfortunately, the increased use of digital devices, such as mobile phones and laptops, has resulted in users subconsciously shifting their heads in front of their shoulders instead of directly above them. Repetitive misalignment results in slouched-forward shoulders, a rounded upper back, a shortening of the muscles in the neck and a compressed cervical vertebrae. Forward head posture overworks the muscles in the cervical spine, forcing the body to use improper muscles to hold your head, resulting in muscle imbalances. Typical symptoms include:
- Neck discomfort
- Muscle tension
- Headaches
- Mid-back pain
- Nerve pain
Solutions such as painkillers and anti-inflammatory medication only temporarily resolve chronic pain, prolong the pressure put on your neck, and put you at greater risk of injury. Forward head posture increases the load of your head onto the cervical spine which simultaneously increases stress on the shoulders. As previously mentioned, looking down at your device causes neck issues, unsupportive pillows, poor driving posture and carrying heavy bags on one shoulder.
Here are our top tips on how to keep your neck safe without impairing surrounding muscles:
- Exercise regularly: Implement movements that focus on strengthening and stretching tight muscles in your neck and back to force your body to hold a secure posture. Our physiotherapists are well-trained in assessing your posture and the functionality of your muscles to create exercise programs tailored to your needs.
- Implement good ergonomic practices: Instead of constantly tilting your neck downwards, raise your laptop or utilise a desktop computer to be eye-level with your work. This works perfectly with an ergonomic chair that supports and conforms to your body. Investing in a cushioned chair with adjustable armrests, backrests and heights will prompt the body to sit optimally. Our physiotherapists encourage undertaking ergonomic workplace assessments to help reduce the incidence of physical hazards and ensure proper posture. Consider how often you stand, your posture, equipment including laptops and keyboards, and how you position your wrists.
- Sleep properly: Use a supportive pillow that will align your entire spine. We recommend pillows that are firm enough to hold their angle yet soft to conform to your body.
Need Extra Support?
If you are experiencing persistent neck and/or back pain, it is best to consult a physiotherapist before causing any nerve damage. Our expert teams in Penrith and Rouse Hill will assess your posture, offer tailored exercises and provide recommended therapy options such as massages to increase your neck’s range of motion. Book online through our website here or call (02) 4721 7798 to request your consultation in our Penrith or Rouse Hill practice to overcome your neck pain!