Lifestyle Tips and Practices for Preventing Neck Joint Problems

Maintaining Proper Posture

During your childhood, you must have heard elders advising you to keep your back and neck straight. Proper posture is something that has to be given utmost importance in daily life.

With the development of the IT field and desk job culture, people must remember to maintain a proper posture during working hours. 

Remember, proper posture gives you health benefits and improves your overall appearance.

The Importance of Proper Posture

Proper Alignment

• Proper posture helps align the spine.
• It prevents back pain and discomfort.

Muscle Efficiency

• Good posture helps with the efficient use of muscles.
• It reduces strain and fatigue.

Improves Joint Health

• Proper posture reduces stress on joints.

Better Breathing and Circulation

• Upright posture helps with better lung expansion.
• It Improves oxygen intake.
• Promotes circulation, thus preventing stiffness and discomfort.

Guidelines for Sitting, Standing, and Device Use

Here are a few necessary steps that you need to follow as guidelines:

Sitting

• Choose a chair with proper support. It should align with the natural curve of your spine.
• Make sure your feet are flat on the floor.
• Your knees should be on your hip level.
• It would help if you held the computer screen at your eye level.
• The screen should be your arm's length away from you.
• Remember to take short breaks between working hours.
• Use the breaks to stand, stretch and move around.

Standing

• Stand with your weight distributed equally to both legs.
• Avoid locking your knees.
• Always keep your shoulders relaxed.
• While working on a standing disk, make sure the screen and keyboard are at a comfortable level.

Device Use

• Always position your mobile at your eye level. It avoids bending your neck downwards.
• You can use a tablet or phone stand to maintain better posture.
• Keep your elbows close to your body while using electronic devices. It reduces strain on your shoulders and neck.
• Follow the 20-20-20 rule. Every 20 mins, take a 20-second break. Look at something that is 20 feet away. Following it will give your neck a break.
• Use features in your device to set reminders to warn you of daily usage limits.
• By using voice commands, you can minimise the need for constant typing.
• Digital detox: disconnect from your digital devices for one day in a week. It helps you with relaxation and improves neck well-being.

Tech Neck and Its Impact on Neck Joint Problems

Tech Neck is a condition caused by the overuse of mobile phones and handheld devices. You can characterise it by neck pain and damage to structures in and around the neck. Let's discuss its key points in detail:

Forward Head Posture

• Constantly looking down at devices can lead to a forward head posture.
• It Increases the stress on your cervical spine.
• It causes strain on neck joints.

Muscle Imbalances

• Long-term use of electronic devices can cause overuse of specific muscles.
• Some muscles become overactive, and some weaken.
• It affects neck stability.

Joint Stress

• The increased stress can cause neck joint problems: 
  • Pain
  • Stiffness
  • Decreased range of motion

Prevention and Management

• Spreading awareness about tech neck.
• Holding devices at eye level.
• Taking regular breaks while working.
• Practising neck exercises.

Sleep Practices for Neck Health

Have you ever woken up with neck pain and discomfort? Mostly, it must be due to your lousy sleep posture.

Sleep is one of the basic needs of life. It is the time when your body and mind rest and relax. You can link quality sleep to overall health and well-being.

Proper sleep posture is critical in determining the quality of your sleep. Improper sleep posture can lead to various neck joint problems.

Let's discuss some factors and methods to ensure an ideal sleeping position:

Ideal Sleep Positions for Neck Health

Sleeping on Your Back

• It is generally considered the best position for neck health.
• It helps to maintain a neutral spine alignment.
• It is better to prefer a thin pillow in this position.

Side Sleeping

• Use a supportive pillow that keeps your head and neck neutral.
• Keep a pillow between your knees. It helps to align your spine.

Avoid Stomach Sleeping

• It can cause straining of your neck and spine.
• It leads to discomfort.

Select the Right Pillow

• Using a pillow keeps your neck and head in a neutral position, aligned with your spine.
• The height of the pillow should complement your sleeping position.
• Use pillows made of materials that contour the shape and size of your head and neck. It gives better support.

Choosing the Right Mattress

• A medium firmness level mattress - It provides good support and comfort.
• Use a high-quality mattress that offers proper spine support.

Importance of Proper Sleeping Positions

Alignment of the Spine

• Proper sleeping posture ensures neutral spine alignment.
• It prevents neck pain and discomfort.

Muscle Relaxation

• The correct sleeping position promotes muscle relaxation.
• It reduces tension and stress in your neck muscles.
• It prevents neck stiffness and discomfort.

Regular Stretching and Exercise

Amidst the busy and fast world, people following healthy habits are gaining popularity daily. Have you noticed the increasing popularity of regular stretches and exercise routines for overall muscle and bone health?

Similarly, regular neck stretches and exercises are essential for your neck joint's flexibility and strength. It also prevents stiffness, pain, and discomfort. Following these practices regularly improves your neck health.

Let's discuss some of the simple neck stretches and exercises that you can practise:

Neck Tilt

• Sit or stand, keeping your spine straight.
• Gently tilt your head to one side.
• Bring your ear towards the shoulder.
• Hold for 15-30 seconds.
• Repeat on the other side.
• Follow 2-3 sets on each side.

Neck Rotation

• Slowly turn your head to one side.
• Look over your shoulder.
• Hold for 15-30 seconds.
• Repeat on the other side.
• Follow 2-3 sets on each side.

Neck Flexion and Extension

• Slowly bring your chin toward the chest.
• You will feel a stretch in the back of your neck.
• Hold for 15-30 seconds.
• Bring your head back to the neutral position.
• Tilt your head backwards and look up.
• Hold for 15-30 seconds.
• Follow 2-3 sets of each movement.

Shoulder Blade Squeeze

• Sit or stand with a straight spine.
• Squeeze your shoulder blades together.
• Hold for 5-10 seconds.
• Repeat this for 2-3 sets.

Side-to-Side Neck Stretch

• Sit or stand, keeping your spine straight.
• Raise one arm over your head and gently pull your head to the side.
• Hold for 15-30 seconds.
• Repeat on the other side.
• Follow 2-3 sets on each side.

Benefits of Regular Neck Stretches and Exercises

• They improve flexibility and range of motion.
• They reduce tension in neck muscles.
• They contribute to maintaining better posture.
• They can help prevent chronic neck pain and discomfort.
• They can prevent neck joint stress.

Ayurvedic Treatments for Preventing Neck Joint Problems 

Ayurveda has a huge role in preventive medicine. The basic principles of Ayurveda clearly emphasise the prevention of disease conditions. For neck joints, you can practise specialised Ayurvedic panchakarma treatment protocols. Ayurvedic practices like self-abhyanga, daily nasyam, and talam can help relieve your neck pain. 

You can employ therapies like Greeva Vasthi (retaining medicated oil over your neck joint for a particular period), abhyanga (medicated oil massage), etc., to prevent neck joint problems according to the patient's condition.

The Final Thoughts 

As said earlier, a healthy neck is critical in maintaining your overall well-being. It's time for you to start taking care of your neck. Simple lifestyle changes can help you with it. Maintaining proper posture, being mindful of device usage, simple neck stretches and exercise can make a big difference in your neck health. You can even make some minor sleep adjustments to help you prevent neck joint problems. A small change today can make a big difference in your health tomorrow! Prioritise your neck health and make these practices a part of your daily life for a pain-free, happy life!