A pain in the neck

Another long day at the office and now you are stuck in traffic, giving you time to focus on the pain creeping into your neck and shoulders. Don’t stress! You can prevent muscle strain from starting and reduce the pain that does arise with simple stretching.

“The key to preventing pain associated with long periods of sitting is to start with proper posture,” said Stephanie Wilkinson, a physical therapist for Baptist Rehabilitation Services at Baptist Medical Center Jacksonville.  “Whether you are at your desk or in the car, you can set yourself up for pain-free sitting with a few easy adjustments to your space.”

• Lumbar support – Both your work chair and your car seat should provide lumbar support to your lower back, which in turn relieves tension in your shoulders and neck. Many work chairs and some car seats have built-in lumbar support controls that you can adjust to your comfort. Lumbar support accessories like cushions or mesh inserts are also available in a variety of styles and relatively cheap.
• Feet positioning – Under your desk, keep your feet are flat on the floor and ensure your chair supports your thighs to your knees. In the car, make sure your knees are bent and you can comfortably reach the pedals. For shorter people, cushions and footrests can help with achieving these positions.
• Limit unnecessary head and neck movement – Position the most used items on your desk (phone, staplers, keyboard and mouse, etc.) closely to you to avoid reaching and uncomfortable neck positions. While driving, adjust your mirrors to avoid excess neck straining and make sure your seat is high enough to see the road without having to look up or down.

“Everyone is susceptible to pain from sitting too long,” said Wilkinson. “Movement is critical for preventing pain from developing. A stretch break every hour at your desk or every 90 minutes in the car will help limit your pain and give you a nice boost of energy.”

• Chin tuck – Slowly draw your head back so that your ears line up with your shoulders. Hold for 10 seconds.
• Cervical side bend – Tilt your head towards the side, hold for 30 seconds then return back to looking straight ahead. Repeat on the other side. Be sure to keep your eyes and nose pointed straight ahead the entire time.
• Shoulder rolls – Sit with arm resting on a table (or steering wheel). Rotate your shoulders backward, without shrugging them up, focusing on moving the shoulder while keeping the arm resting. Do 10 times circling backward and 10 times circling forwards.
• Wrist flexor stretch – Hold both arms out in front of you. Using the arm you want to stretch, point your fingers up towards the ceiling with your elbow straight. Using your other hand, pull your fingers back towards your wrist until you feel a stretch along your forearm. Hold for 30 seconds then switch sides.
• Wrist extensor stretch – Use your left hand to bend the right wrist down gently. Keep your elbow straight on the right side the entire time. Hold for 30 seconds then switch hands.

Baptist Rehabilitation Services offer a variety of individualized programs to treat pain, injuries and chronic illnesses. To learn more about how physical therapy can benefit you, visit BaptistJax.com/Rehab or talk to your doctor.