The modern-day work environment corners us into a permanently sedentary lifestyle where postural complications and physical inactivity become a norm. This leads to different types of health issues including pain and discomfort in the neck and shoulder. Sometimes you are able to tolerate the pain while on many occasions, it becomes quite challenging to live with. In this situation, it is recommended that you give pain management a shot to see if you can experience any improvements.
Although there are a number of reasons that directly cause neck and shoulder pain, it is always a great idea to see your physician and get a professional opinion. Meanwhile, you can follow the tips mentioned below to overcome pain and discomfort.
1.It’s Time to Get a Good Night’s Sleep
When you have neck and shoulder discomfort, you not only have trouble falling asleep, but your sleep quality suffers as well. To guarantee your comfort, you wake up at random times. You're tired and drained instead of fresh and optimistic when it's time to start your day. Here are some suggestions for getting a restful night's sleep.
- Make sure you eat supper at least 3 hours before going to bed.
- At least 2 hours before going to bed, turn off all devices, including your phone, tablet, and TV. Brain stimulation just before bedtime has been linked to a lack of restful and deep sleep, according to research.
- So, what are you going to do in the last two hours before you go to bed? Experiment with aromatherapy. Use lavender essential oil to help you relax and minimise mental activity.
- Do light spinal workouts and deep breathing exercises. For 10 minutes, apply heat packs to the afflicted regions.
- Read a few chapters from a book, think about the excellent things you've accomplished in the prior 24 hours, and forgive those who have harmed you.
2.Implement Ergonomics in Your Life
Ergonomics is a concept in product design that allows engineers to build items that are tailored to your body, motions, and natural posture. Because you can't change your body to utilise a product, products are changed to allow you to use them. Examine your mouse's top, which is tapered and curved to suit your hand since that is its natural form.
Similarly, everything around you is made to fit you, from your table and chair to your automobile and toilet seat. This is why you must concentrate on your workstation and make it as ergonomic as possible. Every day, you spend at least 6 to 10 hours at your desk, accounting for more than 30% of your total time. That is why you should 'ergonomize' your workstation by giving it some attention.
Sit up straight in your chair with your chin in line with your torso. Make sure you have enough back support and, if required, a cushion. Sitting on the edge of your chair and keeping your eyes level with the top screen section of your monitor should not be a habit. Items that you use often should be at arm's reach. Your knees and ankles should be perpendicular to your hips as you sit on your chair (make an angle of 90). Use a footstool to rest your feet if you are unable to contact the ground with your feet due to your new ergonomic work environment.
3.Heat Packs May Help With Stiffness
Many people use a heat pack as soon as they arrive home. It not only improves your blood circulation right away, but it also makes you feel and move better. A heat pack is simply a temporary cure in certain cases, but when you're in excruciating pain, momentary comfort is preferable to no relief. Prepare a comfortable heat pack and place it on your neck and shoulder for 10 minutes every 3 hours. Make sure you're not burning your skin.
4.Don't Carry Your Backpack Or Handbag On One Shoulder
People who carry their purses or backpacks on just one shoulder, believe it or not, are one of the most common causes of neck and shoulder discomfort. Your spine must cope with uneven tension as a consequence of the unbalanced load, which causes physical stress and strain. If it becomes a habit, the tension will quickly transform into discomfort and suffering.
To begin, empty your purse of any superfluous items. Make it lighter so you don't have to carry around unnecessary weight. Use a rolling tote if you have items that you won't need right away but will require later. This will relieve pressure on your spine while also allowing you to switch sides.
5.Learn How to Use Your Pillow Properly
This approach might be quite helpful if you are having trouble sleeping due to a tight neck or shoulder. Place a soft and comfy cushion behind your neck to prevent discomfort and compression while also giving spine support. When resting on your side, make sure you have a cushion that appropriately fills the hollow between your head and shoulder to create an ideal spinal posture from the neck down. Aside from that, while you're resting on your back, the cushion should support your neck and upper back.
Final Word
Neck and shoulder pain can cause you severe distress and may even reduce the quality of your life. That being said, in most cases such pain is caused by poor habits and lifestyle choices so you can overcome this issue by making a few adjustments. In the event that your neck and shoulder pain is debilitating, it is highly recommended that you see a professional doctor or a physiotherapist.
