Do you often find yourself suffering from neck pain after a long workday on your desk or after scrolling through your social media feed for hours? The most common causes of neck pain are due to staying in one position for an extended period, poor posture, and repetitive motions. Studies show that office workers, remote workers, and social media influencers who spend long hours sitting in front of a screen may be at risk of developing “text neck,” a type of neck pain that stems from looking down at a device for prolonged periods. Fortunately, there are simple stretches, exercises, and therapies you can incorporate into your daily routine to relieve neck pain and prevent it from happening in the future.
Stretching exercises help improve range of motion and ease tension in the muscles. Try these stretches to relieve neck pain:
Neck rotations: gently turn your head to the right and hold for a few seconds then repeat on the left.
Shoulder shrugs: lift your shoulders to your ears and hold for a few seconds before relaxing them.
Chin tucks: sit or stand with your head in a neutral position then slowly move your head backward, tucking your chin to your chest, and hold for a few seconds.
Strengthening exercises focus on strengthening the neck muscles to help alleviate pain. Here are a few exercises to try:
Resistance band exercises: loop a resistance band around your head and perform various exercises such as tilting your head forward and backward, looking to each side, and rotating your head.
Planks: engage your core while in a plank position. This exercise helps improve posture and strengthens neck muscles.
Bridge: lie on your back with arms at your side, knees bent, and feet flat on the ground. Lift your hips to form a straight line from your knees to the shoulders. This exercise helps strengthen the neck, core, and shoulder muscles.
If you’re experiencing chronic or severe neck pain, it’s essential to see a healthcare specialist, and RxWellness can help. Here are some therapies that we conduct in our clinics:
Massage therapy: Massage helps alleviate pain and tension in the neck and surrounding muscles.
Chiropractic care: A chiropractor can help manipulate and adjust your spine to alleviate pain, improve range of motion, and reduce inflammation.
Dry needling: a therapeutic technique that involves the insertion of needles into specific points in the body to relieve pain and promote healing.
Prevention is always better than cure. Here are some tips to prevent neck pain:
Take regular breaks from sitting or looking at a screen; stand up, walk around, and stretch your neck.
Maintain good posture while sitting or standing; sit up straight, align your ears with your shoulders, and keep your head in a neutral position.
Use a headset or speakerphone when talking on the phone to prevent “text neck.”
Choose a comfortable and ergonomic work environment; invest in an adjustable desk chair, lumbar support, and positioning equipment.
Quality Care with RxWellness Healthcare Specialists
Choosing RxWellness Spine & Health ensures you’re in the hands of experts who prioritize your well-being. Our team is not only skilled but also highly experienced in handling diverse patient needs and health conditions. We leverage state-of-the-art equipment and innovative therapies such as chiropractic care, massage therapy, and dry needling to provide you with optimal results. At RxWellness, we believe in a holistic approach to health and wellness, focusing not just on the alleviation of symptoms but on promoting overall well-being and preventing future ailments. Your health journey is our commitment, and we’re dedicated to providing you with the best care possible.
Neck pain can be a common problem for desk job workers, remote workers, and social media influencers. Stretches, exercises, and therapies can help alleviate pain and prevent it from happening in the future. Remember to take breaks, maintain good posture, and invest in a comfortable and ergonomic work environment to prevent “text neck.” If your neck pain is chronic or severe, Incorporating these habits into your daily routine can help you stay pain-free and more productive. For personalized care, make sure to consult with your local RxWellness healthcare specialists. Book your consultation online today or call us at (703) 904-9666.