In the modern era, neck pain has been a prevalent problem. Incorrect postures such as prolonged periods of computer usage or phubbing, can lead to exhaustion or neck pain, and eventually nerve damage. Once the cervical nerve is damaged, it may lead to possible consequences, including neck pain, neck stiffness, headache, dizziness, shoulder or arm pain and weakened nerve reflex. Maintaining a good posture and exercising regularly can help in reducing the risk of neck pain.
Keep a proper sitting and standing posture will not only relaxes the muscles and keeps them in a balanced position, but also minimizes the stress in the backbone. When sitting, you should lean the back against backrest tightly and rest both feet flat on the floor; when standing, chin in, chest up and tummy in. Furthermore, you should also arrange work environment properly to ensure your neck is maintained in a relaxed position at all times. Use a chair with appropriate height, stable base and proper backrest to support the neck and the back if prolonged period of sitting is required.
Additionally, regular exercises can enhance the muscle strength and flexibility. Take a break every half an hour to stretch when performing daily routines, move your neck in different directions by looking up and down, left and right. You can also repeatedly raise and squeeze your shoulders together and then relax for a few minutes to ease your neck muscles. Most importantly, stop the task immediately if you experience any neck pain or discomfort. It is advised to consult the doctor or health-care professional immediately if pain persists.