Spending maximum hours of on mobile phones or laptops can result in neck pain. Poor posture can contribute to back pain as well as neck pain. While working from home you might be experiencing neck pain too often. It can affect your day to day functioning.
One of the most effective ways to relieve neck pain is exercise. You can try simple stretches at home to control neck pain. Exercises for neck do not require any special equipment. You can perform these easily in just a few minutes. Keep reading to know some simple exercises you can try to reduce neck pain.
Side to side rotation is a simple exercise which you can try very anytime. To perform this, sit in a comfortable position, either on the floor or chair. Tilt your head to the right and now slowly move it towards the left making a semicircle. Once you reach to the left hold for a few seconds and repeat. Do this 5-7 times for effective results.
Start with ear to shoulder. All you need to do is try to touch your right ear to the right shoulder without lifting your shoulder. Repeat the same with the left ear. Do this five times with each ear. To perform the other stretch you need to touch your chin to chest and then slowly move it towards the sky. Repeat this 5 times.
Stretching can help relieve the pain and stiffness, and prevent it in the future. Here are some basic stretches you can do:
Press your shoulder blades together and hold the position for a few seconds, then repeat.
Roll your shoulders backward and then forward in a circle.
Slowly turn your head from side to side.
Applying a heating pad before stretching can be helpful.
Sleep problems can increase the risk for several different conditions, including musculoskeletal pain. So, readjust your sleeping conditions for minimal strain on your neck muscles.
You can start by getting a firmer mattress. Consider using a special neck pillow. Don't sleep on your abdomen, lie down only on your back or side.
