Neck Pain? It’s the Wake Up Call for Your Spine Health

Did you know? Daily habits can trigger Cervical Pain

We don’t realize this but daily our neck is under constant pressure. Whether you are scrolling on social media for hours or spending hours staring at the screen; all of this cumulatively starts taking toll on your cervical spine. Over a period of time, all of this can lead to stiffness, reduced mobility and even long-term spine problems if not treated timely.

Effect of Daily Habits on Neck Pain

When you are continuously looking down on your phone, the posterior cervical muscles – the extensors often get overworked & the anterior neck flexors become weak which leads to an imbalance usually contributing to the neck pain. This in turn can lead to chronic discomfort and can also lead to forward head position. This is often known as the forward head posture which magnifies the load on neck muscles and the vertebrae.

Prolonged sitting and excessive screen time, such as slouching at a desk or leaning forward, further compounds this pressure on the cervical discs and upper back muscles, leading to muscle fatigue, ligament strain, and even early degenerative changes over time.

Moreover, poor leisure postures, like sitting on soft couches or lying on your stomach with the head turned to one side, create uneven loading on the spine. Over time, these habits can alter the natural curve of the neck, resulting in stiffness, discomfort, and pain.

The above given image briefly represents ideal work ergonomics for every individual so that he is able to avoid the toll that neck pain takes in everyday life.

With the onset of OTT platforms, binge watching has become common in most of the individuals, regardless of the age-group they belong to. This often ends up in a poor posture leading to added pressure on your neck and upper back muscles. This further accelerates postural issues, gradually leading to degeneration of the spine on a longer run. By getting seated in different postures, the muscles associated to the cervical spine start getting affected, worsening the load on these muscles.

Impact of Ignoring Your Posture

All of the daily habits may seem harmless but they silently seep down to an extent that they have a bad effect upon your spine health in longer run. These habits not only lead to postural changes but can also:

1. Cause chronic neck pain and stiffness

2. Headaches & migraines

3. Upper back and shoulder tension

4. Accelerated wear and tear on cervical discs

5. Reduced mobility and flexibility

Physiotherapy Tips by ABTP Experts

Let’s go through some high-impact strategies that can help prevent and manage cervical discomfort:

1.       Work Ergonomics:

• Your screens must be at eye level. This reduces the forward head bend.

• Keep your shoulders relaxed and sit back in your chair while keeping the back supported.

  
  

  2. Work – Break – Work

•  It is advised to take breaks every 30-45 minutes

• Roll your shoulders and tilt your head side to side

• Neck side bends and rotations maintain the neck flexibility

• With the help of upper trapezius and levator scapulae stretches the tension is released.

3. Strengthening

It is suggested to regularly indulge in chin tucks . This will strengthen the deep neck muscles further improving the posture. Scapular squeezes can further strengthen the upper back to reduce shoulder strain.

Some mindful screen habits as well as ergonomic adjustments can help maintain the cervical alignment.

The reality lies in the fact that the cervical spine silently bears the strains and bears the brunt of modern lifestyles. But with timely diagnosis and early awareness along with physiotherapy guided exercises from ABTP, you can prevent long-term damage & maintain a healthy, flexible neck.

At ABTP, our personalized training programs not only focus upon relieving the cervical pain but also focus on preventing the spine damage caused due to improper posture. We believe in strengthening the muscles that support your spine in a way that you are able to live, work and scroll comfortably.