Jakarta, CNN Indonesia –
A stiff neck can cause pain and interfere with daily activities. Not only that, a stiff neck can also interfere with sleep quality.
In 2010, it was found that more than 17 percent of women and 12 percent of men experienced some type of neck pain. That number is increasing as the widespread use of smartphones and laptops leads one to leave their neck at an uncomfortable angle.
In fact, staring at your cellphone, laptop, or other device is the most common cause of neck strain. The bent position puts pressure on the muscles and soft tissues of the neck.
Quoting Spine Health, Here are some ways to prevent neck pain due to the habit of sitting at your desk all day.
1. Practice good posture
When sitting at your desk, place your feet on the floor and keep your back straight and flat on the back of the chair. The head should also be in a neutral position with the ears just above the shoulders.
Don’t forget to also adjust the chair’s height so that your thighs tilt slightly downward. This position allows the body weight to be ideally distributed through the bones that are located below the hips.
2. Adjust the monitor’s height and keyboard placement
Place the monitor directly in front of you with the center of the screen parallel to the nose. If the monitor is too low, you will tilt your head downwards. This condition can increase pressure on the neck.
Place keyboard close enough to you with your elbows bent about 90 degrees while typing. Also place the mouse on the same level as keyboard.
3. Stand up
Even though it seems comfortable, sitting in a chair continuously can be very tiring. The longer you sit, the more difficult it will be for you to maintain good posture.
To fix this, try to stand for at least an hour or two during your work hours.
Illustration. Sitting too long at your desk can cause a stiff and painful neck. (kaboompics)
4. Limit the use of smartphones
A person tends to lower their head further when looking at a cell phone. Holding your head in this position for a long time can cause muscle tension, even causing injury.
Whenever you can, answer e-mails or WhatsApp messages on your laptop or computer. This will allow you to maintain good posture.
5. Take a walk
Taking a walk around the work area every 30 minutes can reduce the risk of developing back, neck, and shoulder pain from sitting too long. Get up and move if you start feeling sick.
6. Use earphones or a headset
If you need to have a telephone conversation, be sure to always use earphone or headset. Tilting your head to the side from the phone can make your neck feel stiff.
7. Neck stretching exercises
Keeping the neck muscles strong is one way to prevent neck pain while working. Chin tuck can be one of the simplest moves you can do.
Place both hands behind the head. Slowly lower your chin to the chest. Do this for a few breaths.
practice chin tuck can help strengthen muscles stay strong. This exercise can also stretch the suboccipital muscles.
How to Prevent Neck Pain Apart from Working
Apart from working, you can also do several other ways to prevent neck pain, as follows Healthline.
1. Not driving for a long time
Just like sitting at a desk all day long, sitting behind the wheel of a car can also affect your neck muscles.
If you’re on a long trip, take a break to stretch. In addition, arrange the seat to the right position. Also avoid sending messages on cell phones while driving. Besides being dangerous, the habit of playing on your cellphone while driving can also be bad for the neck.
2. Regular stretching exercises
Stretching regularly is the right way to prevent stiff neck. The stretches you can do include:
– Raise the shoulder until it is close to the ear and lower it slowly. Do it over and over again.
– Tilt your head to the right and left, do it repeatedly.
– Turn your head to the right and left, do it repeatedly.
3. Change the sleeping position
Sleeping position at night can also affect the neck muscles. Sleeping on your back or on your back is more effective at reducing tension on your neck than sleeping on your stomach. When sleeping on your stomach, your neck will be tense for a long time and can cause pain and stiffness.
4. Stay well hydrated
Another reason to drink enough water is to moisten the discs, or spongy structures that are located between the cervical vertebrae. This disc is mostly water. So, staying well hydrated can help the discs stay supple and strong.
Ideally, a person is advised to drink 8 glasses or about 2 liters of water a day. Bring a water bottle with you throughout the day. You are also advised to drink 2-3 glasses of water after every meal.