quick tips PAIN Neck pain prevention

Transcription

1 quick tips PAIN Neck pain prevention

2 Did you know that your neck has a lot of work to do each day? Your head can weigh 8 pounds or more! Neck pain feels very different for everyone, but there are a few tips that you can try to help alleviate pain: Take breaks & stretch out Be careful on the phone Use proper lifting techniques Stretch & strengthen your base Evaluate your driving posture 12

3 Take breaks & Stretch out HEALTHY TIPS Try stretching three times a day to keep your neck loose. If you work at a computer or drive long distances, your neck can get stiff from being in the same position. So, every 20 to 30 minutes, take time to stop what you are doing and move around. Try a few simple neck stretches to help you keep neck pain at bay. Also be sure to sit with appropriate posture, keeping your head back over your spine and your shoulders pressed down. 13

4 Be careful on the phone HEALTHY TIPS Try a hands-free headset or using speaker phone. If your day involves a lot of time on the phone, make sure you are holding the phone correctly, to avoid a pain in the neck. You should avoid cradling the phone on your shoulder because that can cause neck and shoulder pain. Instead, hold the phone with one hand and keep your neck erect. Switch ears regularly as well. Lastly, consider investing in a hands-free headset so you can use the phone without changing your posture at all! 41

5 evaluate your driving posture HEALTHY TIPS Every time you stop at a light, stretch your neck side to side. Adjust your car seat so it provides proper support for your neck and your back. Make sure you are sitting with correct posture in an upright position that supports your head and neck. You should not need to reach for your steering wheel. Instead, your arms should be in a comfortable, slightly bent position. 51

6 HEALTHY TIPS proper lifting technique Take time to learn how to lift correctly. Proper lifting technique is important to prevent back and neck injuries. As you are lifting, be sure to use your legs. Proper technique involves planting both feet near the object and squatting down, bending at the knees, not the waist. Firmly grip the object with both hands and slowly straighten your legs as you rise. Avoid sudden twisting movements because that can result in sore or strained muscles. 61

7 Stretch & Strengthen your base HEALTHY TIPS An apple (and 30 push-ups) a day keep the doctor away. A healthy neck starts with a healthy body to support it. Make sure you take some time to stretch out your shoulder and chest muscles because these muscles play an important role in supporting your neck. Add strengthening exercises to your workout routine that focus on shoulder and chest strength, like push-ups and the shoulder press. 71

8 For more information If you would like more information about Advanced Pain Management please call pain (7246) or contact us directly using the Contact Us section of our web page on www. apmhealth.com. e-newsletter To receive other ebooks and updates from Advanced Pain Management, visit our website and sign up for our enewsletter today. DISCLAIMER: This material is presented for informational and educational purposes only. This information does not constitute medical advice and is not intended to be a substitute for professional medical advice. You should always seek the advice of a physician or other qualified health care provider before beginning any exercise program. If you experience any pain or difficulty with these exercises, stop and consult your health care provider. ADVANCED PAIN MANAGEMENT MAKES NO WARRANTIES, EXPRESS OR IMPLIED, THAT THE INFORMATION CONTAINED IN THESE MATERIALS WILL MEET YOUR NEEDS. 8