Physiotherapy Neck Pain Richmond Hill.
Do’s and Don’ts of Neck pain.
• DO maintain good posture. Keep your neck in a neutral position, which means your head balances directly over your spine and is not leaning forward or cocked to one side.
• DO Keep your shoulders down and back in a relaxed position and make sure to frequently check in with yourself. Some people find it helpful to set an alarm every 45 minutes to "fix your posture." This works well if you have a desk or sedentary job.
• DO set up your workstation so your computer screen is at eye level and your feet are supported on the floor.
• DON'T roll your neck. This can grind your bones together. Instead, gently stretch your neck from side to side (slowly look left and hold for 10 seconds, then slowly look right and hold for 10 seconds) or up and down (slowly bend neck back and hold for 10 seconds, then slowly put your chin close to your chest and hold for 10 seconds).
• DON'T hold your head in a bent position for more than 10 minutes, whether you're reading, watching TV, or looking at a smartphone or computer. Change your position to keep your eyes looking straight ahead. Prop your arms up on pillows or the arms of the chair if you are reading.
• DON'T talk on the phone while leaning your head to one side or the other. This puts an unnecessary strain on your neck muscles.
• DO seek professional care if your neck pain lasts more than two weeks.
