Leaning over your laptop or cell phone for hours on end and then getting up complaining of neck pain is an integral part of working from home. The extended working hours made us forget the etiquette of working from home and just be in a rush to finish the job and have the privilege of turning off laptops for the day.

However, this haste has often cost us dearly. People end up with back and neck pain, which sometimes is severe enough to give you full rest.

However, is bending or maintaining bad posture the only reason for neck pain? The answer is no. There can be several causes. An injury, an illness, and it can also be a sign of a heart attack.

But that doesn’t mean you mistake every neck pain for a heart attack. If the pain is radiating from your back to your neck and jaw, and the precise point is difficult to locate, this is when you may want to seriously seek help at the earliest. While in the rest of the cases, you might want to consider maintaining good posture.

Carrying heavy shoulder bags and poor sleeping postures can also lead to neck pain. So the next time you wake up with a sore neck, you’ll know who to blame.

Also, if you use pillows that are too firm, it can also put a strain on your neck. In such a case, go for soft pillows or choose from orthopedic pillows, they are more suitable for people with neck pain. You can also consider going for an orthopedic mattress, it will support your back and eliminate back pain if it is due to spinal issues.

Also, when staying at a friend’s house for nightlife, prefer to sleep on the floor on a carpet rather than on a sofa. The tight space will further stress your neck, and you might even wake up with a sore neck.

How to take care of your neck?

The first thing to do is to avoid continually looking down. Most of us have a habit of holding our cell phones well out of sight and then looking down for hours. Instead, hold your phone right in front of your face, then use it. If it comes to working on laptops, you need to maintain an upright posture. Don’t slouch or lie down. Sit up straight, keep your laptop in sight, and get to work.

Remember to take breaks every hour or two. Walk for about 5 minutes. This will help relax your muscles and improve blood circulation, eliminating any risk of injury.

Do neck exercises as directed by your doctor. Turning your head clockwise and counterclockwise for 2 minutes will help keep pain at bay.

Finally, some pain can last for years. Therefore, if you have been suffering from constant neck pain for some time, it is imperative to seek professional help in order to prevent it from turning into something serious and harmful.

Types of neck pain

In order to identify the type of pain you are suffering from; look for swelling around the neck. If you see a lump on the back of the neck, it may signal cervical spondylosis. However, instead of self-diagnosing, one should seek the advice of an expert.

If you experience radiating pain from the neck to the shoulders accompanied by tingling, pain, or weakness in the arm, it may suggest a pinched nerve in the neck.

If you have neck pain and lightheadedness, this may suggest dizziness.

Processing

Your doctor may prescribe pain relievers and other medicines to reduce swelling. Apart from that, you can get help from a heating pad. This will help relieve the pain.

If the pain is due to poor posture, you may need physical therapy. However, in all cases, exercise and maintaining good posture remains the key.

How Lifestyle Changes Can Help

Although you might not realize it, lifestyle changes are a very easy way to get rid of several unwarranted ailments and pain. This is the case with neck pain.

Increasing physical activity, including healthy foods and green vegetables in your diet, and keeping your body hydrated, can work wonders.

So if working from home requires you to work late into the night and then skip breakfasts and get brunch help, you should seriously reconsider your lifestyle choices. Getting up early and going for a walk will help keep your muscles healthy and strong. Fresh air, unless you live in polluted cities, will not only detoxify you, but will also help you stay fresh and healthy.

By including fresh fruits and green vegetables in your diet, you are allowing all of the essential nutrients and minerals to reach your body. These will help improve the health of your bones and nerves, keep your muscles strong, and prevent injury.

Staying hydrated and giving up habits like smoking and drinking alcohol will also keep your immunity under control and prevent the body from falling prey to infections and injuries.

Supplements can help

If all of this doesn’t help, you can see your doctor for bone and nerve health supplements. These will help you in the long run.

Finally, if you are suffering from cervical osteoarthritis, you must remember that if it is not properly managed, the condition can get worse. Avoid lifting heavy weights or looking down for a long time as this will make your neck pain worse. Avoid working long hours at a computer and rest in bed if and when possible.

These will be useful

If you frequently experience neck pain while working, always rest your neck in your chair between work.

Do neck exercises every now and then.

If the neck is stiff, use a heating pad.

Get light massages, this will help stimulate blood and reduce swelling, if present.

Don’t stress your neck.

Take frequent breaks.

Wear a cervical collar if necessary.

Take pain relievers prescribed by a doctor.

If neck pain is followed by dizziness, do not drive.

Don’t bend too much.

Also read: 5 tips for dealing with work from home shenanigans