Back and neck pain can make living normally extremely difficult. This is especially true considering the fact that a huge number of people spend their days sitting behind a desk or wheel. If you already have existing back and neck issues, then sitting all day, if you don’t have proper support and posture can make them a lot worse. Long hours of sitting, such as working on a computer can also be the catalyst for back and neck problems.
The best way to treat back and neck pain is to prevent it from happening in the first place.
Sleep on a Quality Mattress
For many people, back pain may stem from poor sleep posture on poorly made mattresses. A high-quality mattress may significantly reduce the risk of a person developing back and neck pain. Sleep posture is equally important when it comes to preventing back and neck pain, with many recommending that sleeping on your side as the “healthiest” way to sleep, but this isn’t necessarily true.
Side sleeping may help alleviate problems such as sleep apnoea and snoring, but proper sleep positioning differs between people. For many, especially those with hip or knee pain, back sleeping may be the most comfortable and healthiest as gravity helps align the spine and the position takes pressure off the knees and hips.
Buy a Good Pillow
In addition to a quality mattress, you also need to make sure that you have a quality, supportive pillow. A lot of people overlook the importance of a good pillow. You can likely buy pillows from the same place where you got your mattress, but most department stores will also have a range of suitable pillows. Be sure to buy a pillow that suits your sleeping style.
If you’re a side sleeper, look for a pillow that is designed and recommended for side sleepers. These range from memory foam ergonomic wedges that help keep your spine aligned and have a cutout for your shoulder to simple “regular pillows that give the support required for side sleeping. There is a similar range of pillows available for back sleepers.
Get an Ergonomic Chair
If you work at a desk all day, it’s a good idea to buy a chair that has proper ergonomics to provide adequate back and neck support. In the 2012-2013 financial year, the cost of workplace injury to the Australian economy was $61.8 billion, with around 77% of that being footed by the workers themselves. Not all workplace injuries are ergonomic injuries but back and neck pain is one of the leading causes of absenteeism or loss of productivity in a number of industries.
An ergonomic chair that supports you properly and is at the right height for your work area may help prevent you from developing or exacerbating back or neck pain. The cost of a good chair can range from a few hundred dollars to a few thousand dollars, but more important than the price is having it set up properly so your eye line and posture are correct.
Even if you get a good, supportive chair, it’s important to take regular breaks from the desk and to get up and walk around. Another possible solution is to get a standing desk or a sit-stand desk. A standing desk is exactly what it sounds like, a desk at standing height. A sit-stand desk is a desk that can be configured for both sitting and standing work.
Maintain a Proper Posture
Having a good chair with adequate support is important for maintaining proper posture when working at a desk, but it’s important to maintain proper posture all the time if you want to reduce the risk of developing pain, especially in the neck and lower back.
Many people tend to slouch when they are standing. But that can put stress on the spine, leading to discomfort. Trying to remain straight when standing can take a while to get used to, and may feel a little unnatural at first, but the long term benefits more than offset any short term teething problems.
Maintaining good posture while you relax is also important. Everyone likes laying on the couch watching TV, but if you do so, support your head with a pillow rather than propping up your head with your hand, as doing so exerts sideways stress on your neck, raising the risk of pain.
Get Regular Exercise
Exercise is very important, whether you have back pain or not. Exercise will help to keep your muscles and your body strong. Exercise has a number of benefits, both physical and mental. That can help prevent or alleviate back and neck pain.
Exercise can strengthen the muscles that support the spine and neck, helping protect it from injury or strain. Exercise is also critical for weight loss. Excess weight adds strain to the body, especially the back, knees and hip, and that extra strain may lead to back pain and spinal degeneration. Regular exercise is not only critical for weight loss, but it can also help reduce healing times, making instances of back pain, if they do happen, shorter.
Try Mindfulness Meditation
While meditation is typically thought of as both relaxation and spirituality, Mindfulness Meditation is a form of meditation rooted in clinical psychology and research. Mindfulness Meditation is used to slow racing thoughts, let go of negative thoughts and emotions, and focus on being more attentive and positive, reducing stress.
Studies have shown that Mindfulness Meditation may be effective in reducing back pain in chronic sufferers.
Stretch
Stretching before exercise is important to prevent muscle strain and injury, but having flexible muscles and a wide range of motion can help reduce the risk of neck and back pain. What’s more, some stretches can also help relieve back and neck pain. It’s important not to overexert yourself with stretches trying to relieve pain, so before starting any stretches for pain you should consult with a medical professional, such as a chiropractor, osteopath or physiotherapist.
See a Physiotherapist
If you already suffer from neck and back pain, then it is a very good idea to go and see a physiotherapist. A physiotherapist is a specialist in the biomechanics of the human body and work with patients using a number of therapies including massage, directed exercise and other techniques such as Dry Needling, Transcutaneous Electronic Nerve Stimulation and Hydrotherapy. Physiotherapy can be subsidised by Medicare if your condition is chronic, complex and part of a Chronic Disease Management (CDM) plan.
Many health insurance policies will include physiotherapy in their extras.
If you need to schedule an appointment with a physiotherapist you shouldn't hesitate.
The fastest and easiest way to search for and book healthcare appointments online is at MyHealth1st.com.au