If left unchecked, poor posture may result in more permanent changes to the structure and shape of your neck. Postural stress occurs when we are sitting for long periods of time, lying or sleeping with our heads at an awkward angle, or working in unnatural positions that put pressure on our muscles and joints. This unnatural, hunched position is the most common cause of neck pain.
Fortunately, neck pain can be easily eliminated by correcting your posture.
When we sit with our heads forward for too long, it causes our neck and shoulder muscles to work overtime to keep our heads upright. This is when we notice neck stiffness and the onset of pain. You may experience muscle spasms, pinched nerves, a disc bulge and/or herniation, and even spinal degeneration. In time, your shoulder and neck muscles will become strained and overworked, which can make even simple movements like turning your neck painful and nearly impossible.
How To Fix Your Posture
While poor posture and muscular imbalances are not the only culprits of neck pain, they are common and can be easily corrected. Try these posture-correction exercises to manage prolonged sitting and prevent pain.
***Disclaimer: Always consult with your doctor before starting any exercise program. If you experience any numbness, tingling or reproduction of your symptoms, please contact your doctor.
Posture Correction Exercise
- Stand with your back against the wall, feet hip-width apart an about a foot away from the wall, knees slightly bent.
- Start by drawing your shoulders back against the wall, opening your back up through the front of the shoulders.
- Roll your pelvis forward or back so that there is a slight arch in the lower back. Control any excessive arch by engaging your lower core.
- To position your head, nod your chin slightly to bring the neck back to neutral, the plane of the face parallel to the wall.
- Hold this position for 5 seconds.
- Relax and complete 2 sets of 5 repetitions.
- Beginning with your gaze straight and level, poke your chin out and then bring it back to your starting position.
- Make sure not to tuck or lift your chin in the outward extension.
- Complete 3 sets of 10 repetitions.
Correcting your posture takes time, but these tips will help you stay upright and sit correctly to avoid pain. While these exercises will help improve your posture, you may need the help of a professional to eliminate the underlying cause of your neck pain. If you’re still struggling with neck pain after trying these exercises, Airrosti is still here to help. With trained physicians and a team committed to getting you pain-free, make your Airrosti appointment today and be one step closer to conquering neck pain.
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