Neck and back pains are becoming more and more frequent as people are working or studying while being engaged more than ever in modern society. Long hours sitting can sometimes result in a stiff neck. After a long-term use of computers or mobile phones, such an abnormality and discomfort will surface, which not only hinders the daily life but may also bring headache, shoulder pain, and other health problems.
Knowing the causes of neck stiffness and taking effective measures to improve it plays a very important role in keeping your neck healthy. If you want to get the pressure off your neck and make your shoulder and neck muscles flexible and comfortable, then few more than 5 measures you would perform, these 5 measures would advise you to do more practice if you had nothing to do
I. Common causes of stiff neck
One of the main reasons for muscle stiffness is that people keep the same position for a long time. Doing the same movements for too long can very easily result in neck muscle tightening, can hinder blood circulation, and bring neck problems. Additionally, ill-using the pillow, or sleeping in a wrong position can bring adverse effects to the neck, resulting in neck stiffness when getting up in the morning.
Improper movement of the neck and shoulders during weekdays will weaken the muscles and thus make them prone to stiff and tiredness. Stiff and unpleasant feelings are more likely if the brain is subjected to too much pressure, and there is too much emotional tension, in which case also the muscle tension may be increased.
2. “How to improve neck stiffness”
I . Rest & Activities
Individuals who are required to sit or stand for a long time should definitely get up and move every 30-60 minutes. They should also stretch their neck and shoulder muscles and thus improve blood circulation. Simple neck movements such as neck turning left and right, neck bending upwards and downwards, and neck turning left and right help to relax the muscles and increase their flexibility.
While sitting during work or study, try to keep your back straight, your shoulders relaxed, and your computer screen level with your eyes to avoid looking down for long periods of time. As for the time before sleeping, you should choose the right pillow that will keep your neck in a natural curve and prevent it from being excessively bent or stretched when you fall asleep.
II. Stretch and relax
Moreover, one could invest free time in stretching exercises for the neck and shoulder areas on a daily basis, such as neck stretch, shoulder wrap, etc., which can help the muscles to get rid of the tightness and to the fatigues. Additionally, meditation and deep breathing exercises serve the same purpose and they relax the whole body, reduce stress and neck discomfort.
III. Hot compresses and massages
During the break, a hot water bottle or a hot towel can be placed on the neck warming it for 15-20 minutes thus blood circulation will be activated and the stiff and painful muscle will relax. The neck and shoulder muscles can also be gently massaged during this operation to help relax the shoulder and neck and regulate stiffness and discomfort. Of course, friends with diseases may also utilize a massager or hire a professional masseur for a massage.
iv. Strengthen exercise
On the one hand, regular aerobic exercises, such as walking, swimming, and cycling, not only assist the circulating process through the body but also help get rid of neck stiffness. On the other hand, Strength training exercise for the neck and shoulders, such as push-up, dumbbell shoulder push, etc., can not only make muscle stronger but also help improve body look and get rid of the human body’s stiffness problem.
V. Diet & sleep
Keeping a well-balanced diet and consuming more foods loaded with vitamins and minerals can be very helpful for muscle health and recovery. Besides, ” enough sleep time can very well speed up the body’s recovery and reduce muscle fatigue and stiffness”.
To conclude, symptoms of shoulder and neck soreness may be considered as the long-time problem of modern people, however, by improving work habits, reasonably arranging rest and study time, and adopting proper conditioning methods, you will be able to get rid of such problems. Additionally, in case that you experience a very strong discomfort, do not hesitate to ask for a professional doctor’s help and refrain from forcing yourself.
“Dr. Rana Patir is an eminent Neurosurgeon of India with more than 30 years of experience in the field of advanced neurosurgery. Besides being a teaching faculty at AIIMS and at Sir Ganga Ram Hospital, and professor of Neurosurgery at Guwahati Assam. He has also been the head of the department of Neurosurgery at Max hospitals, and Sir Ganga Ram hospital New Delhi. He is known as one of the best Neurosurgeons and spinal surgeons in India, having more than 10,000 neurosurgical procedures to his credit. He specializes in Minimal Invasive Brain and Spine Surgery, Skull Base Surgery, Neurovascular Surgery, Extra Cranial-Intracranial Bypass Surgery,”
