Do you often find yourself rubbing your neck after hours of sitting at your desk? Or maybe you notice a sharp pain in your neck when you wake up in the morning? If this sounds familiar, it might be time to check your posture.
The way we sit, stand, and move can have a big impact on our body, particularly our neck. Let’s learn why posture matters and how improving posture for neck pain relief can help.
What is Posture?
Posture refers to how we hold our bodies while we sit, stand, or perform different activities. Good posture means that our body parts are properly aligned, and our muscles are being used correctly.
However, many of us have habits that lead to poor posture – like slouching in front of the computer or hunching over our phones. Over time, these habits can cause strain and discomfort in different areas of our body, including our neck.
Why Does Posture Matter?
When we have poor posture, our muscles have to work harder to keep our bodies upright and balanced. This can lead to muscle tension, fatigue, and pain.
In particular, poor posture can put extra pressure on the neck. This happens because the weight of our head – which is about 10-12 pounds – is not evenly distributed across the spine. Instead, it’s placed on the muscles and ligaments in the neck, causing them to become overstretched and strained.
Tip to Improve Posture to Relieve Neck Pain
Here are some tips that you can follow to improve your posture for neck pain relief.
Be Aware of Your Posture
This is the very first step you should take to improve your posture. Notice how you sit, stand, and move throughout the day. Are your shoulders hunched? Is your head tilted forward? Once you’re aware of your habits, you can start to make changes.
Sit Up Straight
When sitting, ensure your feet are flat on the ground and your back is straight. Your shoulders should be relaxed and down, not hunched up towards your ears.
If you’re using a computer, it should be at eye level, so you don’t have to tilt your head up or down.
Stand Tall
Keep your shoulders back and your stomach in while standing. Make sure your feet are shoulder-width apart and your weight is evenly distributed on both feet.
Imagine a string pulling you up from the top of your head – this can help you stand taller and straighter.
Take Breaks
If you’re sitting or standing for long periods, take regular breaks to move around and stretch. This helps prevent your muscles from becoming stiff and tense, which can lead to neck pain.
Exercise Regularly
Regular exercise can help strengthen your neck muscles and improve your posture. Focus on exercises that strengthen your core and upper body, as these areas play a key role in maintaining good posture.
Use Supportive Pillows
Ensure you use a supportive pillow that keeps your neck in a neutral position when sleeping. Avoid sleeping on your stomach, as this can cause your neck to twist.
Use Posture Corrector
If you find it hard to correct your posture without assistance, consider using posture correctors such as braces, posture-correcting shirts, or adjustable straps. These tools will help you correct your posture over time as they limit slouching and keep your back and shoulders positioned correctly.
Posture correctors are especially helpful for those with sedentary jobs or hunched backs and/or forward head posture.
Common Mistakes When Trying to Improve Posture
When trying to improve your posture, some common mistakes will hinder your progress. Here are some pitfalls to avoid:
- Overdoing it – Don’t expect change overnight—improving your posture needs time and patience. Start with small adjustments and gradually integrate them into your daily routine.
- Relying Solely on Equipment – Posture correctors and seat cushions can provide support, but they should be used alongside good posture habits and not as a replacement.
- Not Seeking Professional Help – If you suffer from chronic neck pain, it’s always best to seek professional help from an orthopedic doctor. They can assess your condition and recommend the most appropriate neck pain treatment.
Neck Pain Treatment in Dover, NJ
Neck pain can be more than just a nuisance. It can interfere with your work, disrupt your sleep, and make everyday activities a challenge. But you don’t have to live with the discomfort. At Orthopedic Associates of West Jersey, we’re here to help.
Our team of experienced orthopedic specialists is dedicated to delivering comprehensive and individualized care for conditions affecting the bones, muscles, joints, ligaments, and tendons – including neck pain.
To learn more about our services or to schedule a consultation with one of our providers, call us today at (973) 989-0888 or fill out our appointment request form. We look forward to serving you!
