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The pain in the neck is now an everyday occurrence for a large number of people — particularly those who work many hours in front of their devices or smartphones. One of the main reasons for this rising pain can be cervical spondylosis, which is a condition in which discs and bones in your neck begin to wear away. Although ageing plays an important role, bad posture is usually the primary cause that accelerates the process.
The neck’s design is to support your head; it weighs 5-6 kilograms, ensuring perfect stability. If you keep your head at a level, in a straight place, everything runs effortlessly. However, when you tilt your head toward the side (like while scrolling through your phone, or leaning forward at work), the neck joints and muscles need to work harder to bear the extra weight.
Constant strain on the spinal discs, which in turn causes inflammation to the joints, causing discomfort, inflammation, as well as nerve pain with long periods of inactivity. This is like causing an extremely delicate spring to carry much more than it’s intended to, and it ultimately becomes weaker.
If any of these sounds familiar to you, your posture might be straining the cervical spinal column.
1. Set the screen’s height to: Maintain your monitor or smartphone at a level to prevent you from constantly bending your neck.
2. Apply the rule 20-20-20: Every 20 minutes, you should look at 20 feet from you for 20 seconds in order to loosen the neck muscles.
3. Maintain a healthy posture: Keep your shoulders straight and your back in a relaxed position, and place the cushion of a smaller size to assist the lower part of your back.
4. Regularly strengthen your neck: Gentle stretching of the shoulders and neck improves flexibility as well as reduces stiffness. Physical therapists will guide you through an exercise program that is appropriate for you.
5. The best way to sleep is the correct one: Make sure you use a lightweight or ergonomically designed cushion which conforms to the natural curvature that your neck follows. Do not sleep on your stomach since it causes the spine to twist unnaturally.
The best posture won’t assist if you are stuck fixed in one place all day. Moving your joints keeps them in good shape and your muscles working. Make sure to take short breaks at least every hour. You can roll your shoulders and stretch your arms, or just stand up and walk for just a few minutes. Simple habits can go a long way to helping prevent the pain in your cervical region.
If the pain in your neck persists, you should not put it off. Professional physiotherapists can spot problems with posture and help your body with exercise and lifestyle modifications that are appropriate for your body. In the Gold Medal Physiotherapy, the experts develop customised programs for correcting posture that incorporate modern techniques for therapy, including ergonomics training, as well as strengthening exercises that improve your balance and restore comfort. By taking care and regular awareness, you will be able to keep your neck safe and free of pain.
Does poor posture result in cervical spondylosis?
Yes, when you are in poor posture over long periods of time can create extra strain on your neck. This can cause early strain and wear.
What can I do to determine whether my posture has a negative impact on the neck?
If you experience a feeling of tension, stiffness or pain within your neck or shoulders, your posture could be one of the reasons.
Do physiotherapy treatments help to correct the posture of my body?
Absolutely. The physiotherapy program strengthens muscles that are weak and helps your body maintain proper alignment.
What’s the ideal way to rest your neck for discomfort?
Sleeping in a side or back position using a pillow which keeps your neck in alignment with your spine is the best option.
What is the time it will take to correct cervical posture?
With regular workouts and improved habits of sitting, many patients notice improvement in just a couple of weeks.
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