Your alarm goes tringggggggggg after a good night’s sleep and you roll out of bed to find yourself with a stinging discomfort in your neck. You are unable to move your head without feeling a prickling pain and stretching doesn’t help you too.
There is no single movement that can be rooted as a problem for this pain. It mostly would be a combination of misaligned body positions, repetitive movements and few other environmental factors. When you sit for extended periods of time, it can be tough on your back and neck as it puts your pelvis in an extreme position, all the more if you cross your legs or hang forward. But, once you become aware of these kinds of habits and postures you can start altering them to reduce pain in your body. Try to incorporate these easy modifications to prevent neck pain from ruining your day the next time:
Loosen Up your Jaw
Many of us are habituated to clench our jaws, knowingly or unknowingly. Muscles that aid in chewing are connected to your neck. Relax your jaw immediately by opening your mouth (imagine a person sleeping on a plane and try imitating that level of relaxation in your face). Though it might sound childish, it is truly relaxing! Just try out and find it for yourself.
Many of the torso muscles attach to parts of your shoulder which in turn are connected to your neck. Joints in the human body are all joined together like a chain of paper clips. Any dislocation or movement in one, affects the other joints. To relax yourself, lie down on the floor, spread your hands on your sides and breathe deeply for three to five minutes.
Avoid Crossing Legs while Sitting Down
Keep your knees facing straight ahead instead of allowing them to turn in or out excessively. Align them with your ankle joints instead of allowing them to bow out or sag inward. Try to avoid crossing your legs while sitting as this posture affects your spine alignment.
The lighter you step, the easier it is on your spine. Use your muscles to walk softly rather than stomping your feet. Observe for yourself how quiet you can be with each step.
Wear Supportive Shoes
Just like a car, your body needs good shock absorbers to prevent early wear. Stand on both the legs to distribute the weight evenly between them. Try to avoid wearing high heels and throw away any shoes that are overly worn.
Be Comfortable in What you Wear
Never wear tight clothes, shoes or accessories (neck ties, belts, etc.) that can tighten your muscles instead of relaxing them.
Keep your Sleep Environment Peaceful
Do you feel comfortable sleeping on your bed? Is your pillow height good enough, too high or too low? Opting for high-quality materials in this domain assures you of greater returns. You would also be amazed to know that sleep can have a great effect on your healthy body weight. To know the reason behind this correlation, please visit the website www.firsteatright.com.
Keep Electronic Gadgets at Your Eye Level
Keep computer monitors or laptops at appropriate height on the table and also adjust the height of your chair to avoid bending your neck forward and straining yourself. Also, hold your mobile phone at eye level, rather than holding it down and bending your neck forward, and keep your shoulders relaxed.
These simple habits are easy to follow and in course of time, can relieve you of the constant pain in your neck.
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Dietitian & Nutritionist Dr. Nafeesa Imteyaz.