As days shorten and the temperatures drop, it’s all too easy to hunker down in winter mode and avoid outdoor activities.
But while it can often feel like curling up with a good book or movie is the ideal way to pass chilly evenings, an overly sedentary lifestyle could be taking its toll on your neck muscles.
That dull ache that comes from hours spent leaning over beds or couches can lead to tension headaches and muscular pain – but don’t worry: there are simple solutions!
In this article, we’ll cover 4 strategies you can implement at home that will help you avoid neck pain and keep secondary conditions such as headache pain at bay. With these home remedies for neck pain, you’ll be able to enjoy the season without sacrificing comfort or mobility.
Stretch Throughout The Day
We highly recommend stretching your neck throughout the day in order to avoid discomfort and aches in your neck muscles.
Simple stretching exercises can help you maintain the right posture and flexibility, and reduce the stress on your neck muscles.
For instance, try doing neck rotations by gently moving your head in circular motions clockwise and anti-clockwise. Another effective stretch is the neck tilt, where you slowly tilt your head to the right and left sides, hold it for a few seconds, and release it.
Regularly performing these neck stretches will help you avoid neck pain and keep your muscles loose and relaxed.
So make it a point to stretch your neck a few times a day, especially if you spend long hours sitting down or working on a computer. Your neck will thank you for it!
Ergonomic Desk And Chair
If you tend to work from home or use a desktop quite a lot, it’s important to have an ergonomic desk and chair set up to avoid neck pain and other discomforts.
But what exactly does “ergonomic” mean? In simple terms, it refers to designing tools and objects that fit the human body’s natural movements and posture.
When it comes to your workspace, your chair, desk, and computer should align in a way that allows you to sit upright without craning or slouching your neck.
This not only helps avoid neck pain but also prevents other physical strain and fatigue that can come from extended periods of sitting.
Lumbar Support Pillow
Lumbar support pillows are a must-have for anyone who wants to avoid neck pain. So, what exactly is a lumbar support pillow?
It’s a cushion that is designed to provide support to the lower back, specifically the lumbar region. By keeping the natural curve of your spine in alignment, it can relieve pressure and strain on your back, and in turn, prevent neck pain.
It’s not uncommon for people with neck pain to also experience lower back pain, which is why a lumbar support pillow can be so helpful.
With its aid, you’ll maintain proper posture and avoid putting unnecessary stress on your spine that could lead to neck pain.
So, if you’re looking to keep neck pain at bay and maintain good spinal health, I highly recommend investing in a lumbar support pillow.
Exercise Regularly
As the winter months settle in, it’s a common time for people to experience neck pain due to sedentary lifestyles and poor posture.
However, incorporating a regular exercise routine that includes a mixture of strengthening, stretching, and calorie-burning exercises can help avoid this discomfort.
Engaging in physical activity boosts circulation, releases endorphins, and maintains a healthy weight, all of which directly contribute to preventing neck pain.
If you’re unsure where to start, consider yoga poses that target the neck and upper back, weight training exercises such as shoulder presses and rows, and cardio activities like jogging or cycling.
It may feel like a challenge to stay motivated during winter, but carving out time for exercise will go a long way in avoiding neck pain and improving overall well-being.
Is Your Neck Pain Getting Worse As Time Goes On?
Neck pain can be excruciating and prevents you from getting things done around the house or even taking part in family activities.
Here at Walkerville Physiotherapy, we want to get you back to living your life to the fullest, pain-free and as you were before the neck pain took control. This is why throughout August we’re offering our patients the opportunity to come in for a Mid-Winter Check-In.
During your Mid-Winter Check-In, you can come into our Walkerville clinic and talk to a member of our physiotherapy team, ask any questions you have regarding your pain and find out the next best steps you can take to become pain-free!
Don’t suffer in silence! So arrange your Mid-Winter Check-In by filling in our simple web form or call us at 8342 5544.