With the onset of the pandemic and prohibition on going out for work, working from home has become much more prominent than earlier. This has increased the use of mobiles and computers for long hours. Sitting before these devices has jeopardized your physical activities and also steered to poor posture due to which you end up having neck jerk and shoulder pain. Looking down at your phone, laptop or other devices is one of the most common causes of pain in neck and shoulder. However, there can be other causes like repetitive neck motion, osteoarthritis, sleeping posture, neck or spinal injury, stress, etc. However, there are various ways to prevent and cure neck and shoulder pain. This article focuses on 5 + ways to prevent neck and shoulder pain:

Avoid Pain in Neck and Shoulder by Following Methods

Comfortable workplace at home:

Working from home has become an urgency these days. This can cause severe pain in neck and shoulder if you jeopardize your body posture. So creating a comfortable workplace at home is very significant. Given below are a few notions to prevent pain in the neck and shoulder while working from home:

 

Feet on the ground:

While sitting before your computer, you should keep your feet firmly on the ground and ahead of your knees. Also, adjust yourself into a comfortable position and sit in a straight posture.

 

The device at your eye level:

Either working at your computer or laptop, keep them at your eye level. You should keep your shoulders relaxed and keep your elbows close to your body. Keeping devices at your eye level will enable you to get your back and head straight preventing pain in neck and shoulders.

 

Neck free while talking:

Talking on mobile for long hours can give you severe pain in neck as you tilt your head in the direction you hold your mobile. So try using earbuds or headphones while talking on the phone. It will help you in keeping your neck free preventing pain.

Stand up and stretch:

Sitting for too long in the same position can inflict severe pain in neck and shoulder. So you should take breaks frequently. Just set an alarm and stand up from your place to stretch your back and shoulder muscles. This will help induce proper blood circulation in the body.

 

Limit your screen timing:

Using your phone for a long duration means looking down at your phone constantly. This contributes to putting a strain on your neck muscles that can lead to pain in neck and shoulder. To avert this you should try to restrict your screen timing. Moreover while working on your phone, take some precautions like holding your phone at eye level, taking brakes and stretching to relax your muscles, etc.

 

Inducing changes in sleeping position:

Pain in neck and shoulder can be also caused due to inappropriate sleeping positions. For example, if you are sleeping on your stomach, there remains a constant strain on your neck muscles and it can cause severe muscle pain in neck. Inappropriate sleeping positions can also lead to severe back pain. Specific changes in your sleep position can help you in preventing shoulder and neck pain. Given below are few directions of proper sleeping positions to avoid pain in neck and shoulders:

Sleeping on your back:

Sleeping on your back is considered to be the best sleeping position as this position help allocate your body weight along the entire spine. Moreover, to maintain the natural curve of the spine, place a pillow under your knees. Sleeping on your back can also help you relieve a sore back.

 

Proper sleep position for those who sleep on their side:

If you are a side sleeper, you must keep a pillow between the knees that will help in retaining the natural alignment of the hips, pelvis, and spine. Also, use a taller pillow under your neck so your neck aligns with your head. This will help in relieving any strain on your neck and keep you straight. If you are having neck and shoulder pain,  sleeping properly on your side can alleviate it.

 

Go for a comfortable sleeping environment:

Along with good sleeping postures, you must get yourself a comfortable sleeping environment. You can begin with getting a firmer mattress, relaxing before going to sleep, must be using a neck pillow, etc. Comfortable sleeping environment contributes to good sleep in proper posture that is beneficial in preventing pain in neck and shoulder.

 

Stretching and exercising regularly:

Exercise can help in reinforcing your muscles and prevent injuries. It can also help in improving your posture to prevent pain in neck and shoulder. Stretching occasionally between your work hours is also a great way to help prevent severe pain in neck. Stretching includes rolling your shoulders back and forward, slowly turning head from side to side, slowly moving your ear to your shoulder on each side.

 

Reducing stress:

Stress may cause tauten muscles in your neck that can lead to severe pain. It can also disturb sleep that may induce bad sleeping posture leading to pain in neck and shoulder. Reducing stress can assist in preventing neck stiffness. So you can try various alternatives for reducing stress like doing meditation, listening to calm music, taking breaks from work, avoiding things that stress you, etc.

 

Massage:

Getting a warm oil massage can help in relieving pain in shoulder.

You can get a massage by trained personal that will help in stretching and relieving your muscle pain in neck and back.

 

Conclusion:

Neck pain can be very painful and may interrupt your daily activities. Taking some precautionary measures during work can help in preventing neck and shoulder pain. To prevent neck pain, you must take care of your sitting and standing posture, sleeping position, indulging in physical activities, and reducing stress. These preventions can help you in relieving neck pain and also prevent in future.

 

FAQs:

How should I sleep with neck and shoulder pain?

Sleeping on your back and side are the best postures on how to get relief from neck and shoulder pain. You may also take to pain relievers to ease the shoulder pain. Some pain relievers include ibuprofen, acetaminophen, and naproxen sodium

How to avoid neck pain during working from home?

To avoid neck pain during working from home, you should adopt a comfortable workplace where you can work without compromising your body posture. You can have your devices kept at your eye level, taking breaks from work and stretching to relax your neck and shoulder muscles. This prevention can help you to prevent neck and shoulder pain.

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