The Best Exercises to Prevent Neck Pain
The Best Exercises to Prevent Neck Pain
Neck pain is common, but posture and spine strengthening can help.
Experts believe that up to 80% of people will experience neck pain, and half of Americans will this year.
Neck discomfort, whether acute or chronic, is “almost guaranteed,” according to Dr. Ram Alluri, an assistant clinical professor of orthopedic surgery at the Keck School of Medicine at the University of Southern California who specializes in spine surgery.
Nothing can completely prevent severe suffering, but you can reduce your risk. Building neck and spine muscles and improving posture are the first steps.
Related: "How Long Can a Person Fast Safely?"
Neck pain starts in the spine.
Some neck discomfort is caused by accidents, falls, or other traumatic events, but most of it is caused by regular activities like sitting on the couch, working on the internet, eating at the dinner table, or driving, said Cleveland Clinic orthopedic physical therapist Julia Bizjack.
Hunching over your laptop for eight hours may not seem like much, but as you get older, your spine's shock absorbers, called discs, degenerate, Dr. Alluri explained. He added genetics are the main cause of this arthritis-like condition. Prevention is possible by eliminating harmful habits like smoking, which accelerate disc deterioration.
The greatest strategy to prevent neck pain is to strengthen the paraspinal muscles, which support your back and posture from the base of your skull to your spine, and the abdominal muscles.
If those muscles are strong, Dr. Alluri added, they can prevent excessive disc and joint mobility, reducing or eliminating neck pain.
Strength training, stretching, and walking may prevent neck pain, according to a meta-analysis. Dr Bizjack also advised increasing upper back, chest, and core muscles to maintain your body upright and prevent neck problems.
The greatest strategy to prevent neck pain is to strengthen the paraspinal muscles, which support your back and posture from the base of your skull to your spine, and the abdominal muscles.
If those muscles are strong, Dr. Alluri added, they can prevent excessive disc and joint mobility, reducing or eliminating neck pain.
Strength training, stretching, and walking may prevent neck pain, according to a meta-analysis. Dr Bizjack also advised increasing upper back, chest, and core muscles to maintain your body upright and prevent neck problems.
Build the Back to Protect the Neck
Most people lose upper back strength, particularly paraspinal muscles, as they age, regardless of arthritis. The shoulders and head fall forward. The easiest method to combat this is to strengthen your back and shoulder muscles that keep your torso straight. Some neck-specific workouts can be done at home without weights or equipment.
Easy at home or work, start on a chair with back support. Holding your head back, shove your hand forcefully against your forehead. Push 10 seconds, relax, repeat 3 times. Pushing your head backward with your hand is another option.
Planking, either push-up or elbow-up, strengthens your core, back, and shoulders at home.
If you have weights, upright dumbbell rows work your upper back. Standing with a dumbbell in each hand, bend at the waist until your chest is parallel to the floor and your knees are slightly bent. Squeeze your shoulder blades and pull the dumbbells to your waist. Lat pull-downs are easier to form than pull-ups, hence Dr. Bizjack recommends them for gym users.
Dr. Bizjack stated there are no workouts to avoid, but she advises maintaining proper form and stopping if it hurts.
Sit up straight.
Dr. Bizjack advised overcoming improper posture as well as strong paraspinal muscles to prevent shoulder and neck collapse. Keep your shoulders up and back while working, driving, or watching TV. Try to keep your head straight and your back straight.
Imagine becoming as tall as possible and elongating your spine like a thread from head to ceiling. To avoid head tilting when working at the computer, raise your desk or monitor to eye level.
Dr. Bizjack suggested writing “posture” on a sticky note and putting it on your PC. You can also set phone or fitness tracker reminders to check your posture, especially if you work at a desk or drive a lot.
Use lumbar support to sit up tall whether driving or on an office chair. Move your head back towards the headrest in alignment with your spine instead of forward over the driving wheel.
Finally, monitor your phone use. Hours of hunching will create neck aches.
Dr. Bizjack suggests placing your phone on a pillow for a night of reading and scrolling. Bring your phone close enough to keep your head erect instead of bending forward, and take breaks or change positions—even sleeping on your back—to relax your neck.
Read More
Articulate Avenue privacy Policy; check your comments
comment url