Awareness:
- Raise your screen higher
- Take breaks often – utilize the “Screen Time” in Settings on your device or within apps
- Sit in a chair with a headrest and lumbar support
- Strengthen and stretch your muscles
- Use pain as a warning sign!
Body Mechanics
Stretches: Here is a list of Dr. Hart’s favorite stretch to improve mobility in the upper spine. Click on each link for an example demonstration.
- Neck Retraction
- Shoulder Stretch
- Door Jam Shoulder Stretch
- Foam Rolling of Upper Back & Shoulders
- T-Spine Openers
- Child’s Pose
- Wall Angles
Exercises*: There are many options to do to create a healthy spine. It helps to work with a personal trainer, or even a friend, who can monitor your posture while you workout. Here are some of our favorites (click each exercise for an example demonstration):
- Blackburn T
- Arch Ups
- Pelvic Tilt
- Bird Dog
- Dead Bug
- Plank
- Yoga for Neck Pain
- Avoid:
- Crunches
- Exercises that pull or round shoulders forward
- Remember:
- Maintain a neutral spine while doing exercise
- Breathe through the movement
- And if it hurts, stop! There are other options for building a better spine that do not cause pain
Chiropractic
During your visit, your doctor of chiropractic will perform exams to locate the source of your pain and will ask you questions about your current symptoms and remedies you may have already tried. For example:
- When did the pain start?
- What have you done for your neck pain?
- Does the pain radiate or travel to other parts of your body?
- Does anything reduce the pain or make it worse?
A neck adjustment (also known as a cervical manipulation) is a precise procedure applied to the joints of the neck, usually by hand. A neck adjustment works to improve the mobility of the spine and to restore range of motion; it can also increase movement of the adjoining muscles. Patients typically notice an improved ability to turn and tilt the head, and a reduction of pain, soreness, and stiffness.
Of course, your chiropractor will develop a program of care that may combine more than one type of treatment, depending on your personal needs. In addition to manipulation, the treatment plan may include mobilization, massage or rehabilitative exercises, or something else.
Strategies
- Follow the 20-20-20 rule: Every 20 minutes, stop using your phone for 20 seconds and look 20 feet away from your device or computer.
- Maintain a diet with whole foods and anti-inflammatory foods
- Utilize “Screen Time” functionality within your device or through app
- Texting tips:
- Switch between using thumbs and forefingers to text.
- Use a voice-texting assistant.
- Use predictive text functions, which suggest words for you as you type on your phone.
Resources:
- Neck Pain Relief from Chiropractic Care
- Posture Affect on Depression
- Laptop Ergonomics
- Screen Time with Children
Feel free to contact us at 630-262-1421 (call/text) or info@hartchiropractic.com with any questions regarding this information, stretches, or exercises.
*Disclaimer: As a general rule of thumb, it is always best to consult Dr. Hart or a health and fitness professional before attempting these exercises.