Do you remember sitting in front of your laptop for hours without realizing your head is way too far forward or browsing on your phone with your neck bent and this eventually results in getting stiffness in your neck with a mild headache?
With the onset of the Coronavirus, COVID-19, many of us are working from home with our mobile laptops or even completing classwork online, it as important as ever to remember to be aware of good posture to prevent neck and thoracic pain.
We have all experienced neck stiffness and neck pain once in a while. Neck pain can also accompany by headache, TMJ pain, shoulder pain or pain radiating in arms. Headache which is coming from your neck is known as cervicogenic headache. The roots of the upper 3 cervical spinal nerves (located at C1, C2, and C3) share a pain nucleus (which routes pain signals to the brain) with the trigeminal nerve. Because of the shared nerve tracts, pain is misunderstood and thus “felt” by the brain as being located in the head. This headache sometimes can be misdiagnosed as migraine or cluster headaches.
By far the most common cause of neck pain is poor posture, which can lead to soft tissue or muscle strain in the neck area. The most common muscle gets involved with this strain is levator scapulae muscle which is located in your back and side of the neck. This muscle connects your shoulder (scapula) and your cervical spine (first four vertebrae).
Levator scapulae can be strained due to, sleeping with the neck in an awkward position or holding the neck in an abnormal position for longer periods. Sports or motor vehicle injuries were getting a sudden impact that pushes the head to the side or repeated activity which involves turning head side to side can also cause levator scapulae strain. Many times, experiencing excessive stress or anxiety can lead to tension in the neck.
Neck pain and related headaches can be prevented by having good postural awareness. Supporting your lower back with a rolled pillow while sitting corrects lumbar and cervical (neck) curvature. Some important tips to prevent pain:
•Always keeping your screen or your book at your eye level helps to prevent any extra strain while bending your neck.
•Moving neck in all different directions and stretching every couple of hours prevents it from getting stiff. Chin Tuck exercises are very important since we tend to protrude forward when working and this corrects your alignment.
•Squeezing shoulder blades together and keeping ears in line with your shoulders prevents it from getting forward head posture.
•Get up move around and do a couple of minutes of general stretching at least every hour.
If this isn’t working and you are having neck pain, your Physical Therapist can help. We can provide telehealth or clinic visits to help you.
Be Well!
Wendy W. Schoenewald PT, OCS
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