More than a year after the spread of the Coronavirus epidemic, many people are working from home, and many people have complained of neck, shoulder and back pain due to wrong posture, and sitting for long hours at home can lead to bone problems such as Shoulder pain And neck and back pain, etc. And in the long term, it can lead to spinal dysfunction or joint degeneration, in this report tips to avoid neck and shoulder pain, according to the “Times of India” website.
Tips to avoid neck and shoulder pain
Make sure that you sit up straight with your shoulders straight. You can also do stretching exercises for your back and shoulder from time to time.
Do not keep the screen too close, the laptop or computer screen should be at least 45 cm away from your eyes.
– Neck strain is directly related to the height of the laptop on the table. Place the screen in front of you at a comfortable viewing height. The center of the laptop screen should be at eye level This will help maintain a neutral neck position and make sure the neck is not embarrassingly bent for too long.
You can stack some books underneath your laptop or invest in a laptop stand to keep the right height.
Warning signs of neck pain
Neck pain usually begins with a mild discomfort at the back of the neck and the large muscle originating in the neck. A serious muscle tear can limit arm and shoulder use for a month.
This can be extremely painful, so a person should seek expert help before the pain spreads to the arms / hands / finders, accompanied by tingling.
If the pain worsens in the upper arm, which increases when lying on the same side, this is a sign of tendinitis.
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What should you do when suffering from neck and shoulder pain?
Don’t ignore the pain
If attention is not paid, a muscle tear can lead to permanent damage in the form of muscle weakness. When cartilage collapses, it puts pressure on nerves and can affect the spinal cord.
Neck pain management tips
Improving the work environment
Maintaining good vision
Maintains calcium and vitamin D.
Perform basic neck exercises daily
Tips for treating shoulder pain
Sit with your shoulder support and do not slouch your shoulders
Strengthening the muscles around the shoulders with basic exercises such as shrugging and shoulder squeezing (pulling the shoulders back).
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