30/04/2020
QUARANTINE NECK PAIN RELIEF
Social distancing has resulted in most of us spending more time on our electronic devices, and many of us are experiencing neck pain from this change. We are constantly looking down at our phones, tablets and laptops which puts a strain on our neck and Trapezius muscles, causing pain from the back of the head to down to the upper back, and between the shoulder blades.
For those of you who wear glasses for reading, not wearing them for computer use can contribute to poor posture as it is common to jut your head forward to see the computer screen. Many people do not have, or do not use a desk with a supportive chair at home to perform their “work from home” jobs. We are all under increased stress now, and many of us carry our stress in our neck and shoulders.
Here are a few simple exercises that you can do at home that require no equipment. Do not perform any of these exercises if they cause pain; they should feel like a good stretch. It is not unusual to hear some cracking, crunching and grinding sounds while performing these exercises, but stop if the sounds are accompanied by pain. Start by sitting with good posture in a chair with a firm back, feet flat on the floor, hands at your side or in your lap. Before you begin these exercises, take 5 deep breaths to relax.
1. Slowly open your mouth as wide as you can and close your mouth, repeat 5 times
2. Slowly shake your head no, turning your head as far as is comfortable, repeat 5 times, then slowly shake your head yes 5 times, looking up as high as is comfortable
3. Slowly stick your chin out as far forward as you can while keeping your jaw and eyes level, and then pull your chin in as much as you can, repeat 5 times
4. Keeping your chin tucked in, squeeze your shoulder blades together and relax 5 times
5. Make slow circles with your head –down, left, up , right 5 times, then go the other way 5 times
6. Make slow circles with your shoulders- forward, up, back, down 5 times and then go the other way 5 times
7. Sit with your arms at your side, looking straight ahead. Keeping your arms straight bring them out to the side and continue raising them until they are straight overhead do 5 times, then do another three repetitions looking up at your hands when they are overhead
8. Looking straight ahead, raise your right hand straight up over head, reach up as high as you can, then bend your elbow and try to touch the opposite (left) shoulder. Repeat 5 times, bending and straightening your elbow. Do the same thing on the other side.
9. Stand up and find a wall and stand arm length away from it. Put your hands on the walls and do a push up on the wall, by bending your elbows to lean into the wall and straightening your elbows to push away from the wall. Try to squeeze your shoulder blades together when your elbows bend. Repeat 5 times
10. While standing, put your hands on a table. Keep your arms straight and start bending forward and taking small steps backwards until your head is between your arms. Don’t let go of the table and stretch your hips back as much as you can. Relax and stretch your hips back again 5 times.
These stretches can be repeated 2 or 3 times a day if needed. Remember to have good posture and try not to spend a lot of time looking down at your electronic device. If these stretches are not helpful, please seek further medical advice from your regular physician or from a Physiatrist, a Physician who specializes in Physical Medicine and Rehabilitation.
Kathryn de Souza, MD FAAPMR
Physical Medicine and Rehabilitation, Sports Medicine
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