How to avoid neck pain for 'office workers'
There are various reasons that can cause neck pain such as muscle tension and stress due to long hours of working at a desk, sleeping in the wrong position and jerking the neck while exercising. Other causes can be nutritional deficiencies, cervical spondylosis, nerve tension etc.
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Things you should do to reduce neck pain, or "avoid" this tiring disease:
Take short breaks
Every 45 minutes of work, stand up and walk around your desk for 2 minutes. Your body is not made to sit all day.
Create opportunities for conversation
Instead of talking on the phone or sending emails, stand up and walk to your co-worker's desk to talk to them in person.
This will help get things done faster. It will also create engagement, understanding, and reduce the chance of unnecessary mistakes.
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Apple cider vinegar. Illustration: Internet |
Use apple cider vinegar
Apple cider vinegar has powerful anti-inflammatory properties and contains antioxidants that can relieve neck pain quickly. Soak a towel in apple cider vinegar and place it on the painful area of your neck. Leave it on for a few hours and repeat this process daily.
Adjust computer screen position
The most reasonable distance for the screen is 50-60cm from eye level.
And to achieve the most comfortable height, you should place the screen so that the center of the screen is 12.7-22.9cm below your eye level. So that when you look forward at the screen, the top edge of the screen will hit your eyes first.
Exercises for the neck
Certain neck exercises can help relieve neck pain. Doing flexibility exercises will help reduce neck stiffness. Here’s how to do it: Slowly bend your head forward and back. Slowly tilt your neck to the right and then to the left. Repeat this exercise for 15 minutes every few hours until the neck stiffness goes away.
How to reduce neck and back pain for office workers
Sitting too much and working in the wrong posture can cause neck and back pain for office workers. The simple massage below will quickly reduce these problems.
Essential Oils
Essential oils like peppermint oil, basil oil and lavender oil are the best essential oils for treating neck pain. These oils have anti-inflammatory properties and have a soothing effect. Make a mixture of all the above essential oils. Add a few drops of warm olive oil to it. Massage this essential oil mixture on the painful neck area for a few minutes and you will see the results.
When using the phone
If you have to use them frequently, keep them on your desk. Don't hold them in your hands.
Gel stone
Ice is one of the easiest home remedies for neck pain as the cold temperature reduces inflammation and relieves pain. Place a few crushed ice cubes in a clean towel. Wrap it properly and place it on the painful area. Keep it on for 15 minutes and repeat this every 3 hours.
Hand position
Placing your hands incorrectly for a long time will lead to headaches and neck pain. Because along with your eyes, your hands are also the part that works the most when using a computer. Your hands have to type on the keyboard and control the mouse, so they will get tired quickly. While typing, you should not press your palms on the keyboard. When holding the mouse, you do not need to use much force. You should use your whole hand to hold and move the mouse. You should put both your elbows and wrists on the desk.
