.png)
We get this question a lot. And honestly, it’s part of the picture but usually a lot of little things building up can bring on a neck injury. Posture is something to be wary of, but might not be the ONLY culprit for your neck pain. It’s like an iceberg situation - the neck pain (or headache) is what you may notice, but what is going on under the surface that leads to your neck injury…
Poor posture can influence neck and back pain by placing additional stress on the muscles, ligaments and discs in the neck spine. But remember, these things are happening over time - months/years, so it might not be something you can actively change quickly!
These are the positions that can influence neck pain and injuries:
Forward Head Posture: This common posture issue occurs when the head juts forward, often due to looking down at phones or computers. This position increases the load of gravity on the neck muscles and spine, and can cause strain and discomfort.
Hunching Shoulders: Slouching or hunching the shoulders can lead to tightness and/or weakness of the shoulder and neck muscles. Sometimes it's not “tightness” of the shoulder muscles, but actually “weakness” of these muscles, in that they can't stay down… strengthening the shoulders and neck is paramount to helping neck pain. We can talk more about this later too.
“Text Neck”: As with all the above, the sedentary side of looking down at tech, sitting at the desk and our general lifestyles these days are all involved in neck pain and injuries. However, especially if you have a desk based job, we have to pay the bills! So the best way to manage this is to move every half an hour, and give your eyes a break from the screen.
Prolonged Sitting: Sitting for long periods, especially with poor ergonomics, can cause the neck and upper back muscles to become fatigued and strained. This is common in office environments where people often sit in front of computers for extended periods without proper support.
Incorrect Sleeping Posture: Sleeping with the neck in an awkward position, such as using a pillow that's too high or too flat, can affect neck pain. Proper support can help alleviate a lot of pain from sleeping. Generally speaking - you don;t hurt yourself in your sleep. So you may have done something that day, and then fell asleep in an awkward position. So it still comes down to more movement during the day.
However, the main reason for a sore neck:
Lack of Movement: Staying in one position for too long, whether standing or sitting, can cause stiffness and pain in the neck. Regular movement and stretching are essential to prevent muscle tightness. General guidelines are for every 30 minutes of sitting, 30 seconds of exercise! This is wonderful not just for the body, but the eyes and the mind as well. You will be more productive in your working day too.
To improve posture and reduce neck pain, consider the following tips:
Ergonomic Adjustments: Ensure your workstation is set up to promote good posture. The top of your computer screen should be at eye level, and your chair should support your lower back and your computer/keyboard/phones should be in close proximity to you so youre not over-reaching
Frequent Breaks: Take regular breaks to stand, stretch, and move around, especially if you sit for long periods.
Supportive Pillow: Use a pillow that supports your neck
Strengthening Exercises: Strengthen your neck, shoulder, and upper back muscles through exercises to help maintain proper posture.
By being mindful of your posture and making adjustments as needed, you can significantly reduce the risk of neck pain. To us as Osteopaths - no one has “perfect posture!” It’s better to think “What is your NEXT posture,” ie - try not to be sitting for 5+ hours in the same position. Movement has a more beneficial effect on your neck pain and healing.
If you are experiencing headaches, migraines, or neural symptoms like numbness or tingling please see your doctor or Osteopath for further management.
Commentaires