The neck and the shoulders are some of the most common areas of the body where one may experience pain or discomfort. In some cases, neck pain is accompanied by shoulder pain. At times, pain in the neck may be originating from an injured pelvis or spine. At times, the pain could be limited to the muscles. But considering that these areas are highly concentrated with nerves, neck or shoulder pain can be highly excruciating. Some of the most common causes of neck pain and shoulder pain include maintaining an improper posture for an extended duration or time, physical injury, diseases (such as arthritis), bad lifestyle habits, and the lack of exercise. The good news is that neck and shoulder pain can easily be prevented. So how can you reduce your risk of having to deal with this extremely unpleasant ordeal? Here are 3 helpful ways to prevent neck and back pain.
1. Maintain Proper Posture
Bad posture is one of the most common causes of a wide variety of bodily pains other than neck and shoulder pain. For instance, back a larger percentage of back pains originate from maintaining the wrong posture when lifting, sitting, and standing. The same case applies to the neck and the shoulders. Ever woke up one morning with an extremely painful neck? More often than not, higher chances are that you slept in the wrong position, used a hard pillow, or didn’t use a pillow. To prevent shoulder and neck pain, always ensure that you stand tall and straight, sit upright, and be careful when lifting heavy objects. Also, you may want to avoid situations that involve stretching out your neck too much. If your work involves sitting for extended periods of time in front of the computer, care to invest in ergonomic chairs and make sure your eyes are directly level with the top edge of your desktop monitor. Also, avoid placing your pillow under your shoulder when you go to bed.
2. Exercise and Massage
As earlier mentioned, the lack of physical activity can be a source of shoulder pain, neck pain or more. There’s a wide range of exercises that seek to strengthen your neck and shoulders while making these parts more flexible at the same time. The stronger your neck muscles and shoulder muscles and bones become, the low the risk of suffering from the associated pains. Every once-in-a while; take a pause from what you’re doing and stretch. Do some head tilts, neck turns, neck rolls, neck lifts, and shoulder circles. These exercises can help prevent neck and shoulder pain. Neck and massage can also be highly helpful to not only prevent but also relieve existing neck pain. You can always visit massagers.pro to identify some of the best massage products to relax your neck, back, and shoulder.
3. Lifestyle Changes
It can come as a surprise to some, but poor lifestyle habits can also contribute to pains in the neck, shoulders, and other parts of the body. Fortunately, one or a few lifestyle changes can help change the story. For instance, you might want to consider quitting if you smoke. If you tend to get so consumed at work, taking regular breaks will go a long way in preventing neck strains and sprains. If you tend to forget the importance of water, you’ll want to remember that staying hydrated can help prevent pains in the neck and shoulders as it keeps the vertebral columns, discs, and joints supple and lubricated for flexibility. You may also want to adjust your diet to include more foods rich in Omega-3, Magnesium, fiber, and antioxidants.