The majority of us have experienced neck and shoulder pain at one time or another. Neck and shoulder pain is very common but rarely caused by a serious problem. Neck strain can be caused by poor posture, such as leaning over a computer, workbench or desk, poor sleep habits or general stress. As with anything, prevention is the key! Following are a few tips to help prevent neck and shoulder pain:
- Body Mechanics: Avoid slouching or a head-forward position—especially for long periods of time. If you work at a computer for long periods of time, attempt to sit straight in your chair with your lower back supported. Keep your feet flat on the floor. Get up once an hour to stretch your legs and neck muscles. Adjust your monitor so the top of the monitor is at eye level. If you use a telephone, try using a head set or speaker phone. While driving, don’t reach for the steering wheel, your arms should be slightly bent and relaxed.
- Sleep Habits: Purchase a pillow that keeps your neck straight. Some cervical pillows or rolls may help relieve stress in the neck. Don’t sleep on your stomach, because this twists the neck.
- Decrease Stress: Practice relaxation exercises. Consider getting a massage. Try to minimize your stress by changing the stressor or changing your reaction to the stressor. Learn to say no and not feel guilty! Talk about your stressors. Adjust your standards and focus on the positive. Learn to forgive.
- Stay Strong: Strengthen your neck and shoulder muscles, which will protect your neck and back. Maintain a healthy body weight. Even though we are talking about neck and shoulder pain, your weight does make a difference.
In general, most neck and shoulder pain is not serious; however, if the pain persists, see your health care provider for further advice.
Melanie Yunger is a local nurse practitioner, wife and mother who can appreciate the importance of stress management!