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What best you can do when you get neck sprain while working on your computer?

  • April 03, 2017
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Muscular disorders are very common among office workers especially those, whose work involve intensive use of computers. Continuous use of computer, wrong postures, physical and psychological stress can increase the chances of neck sprain. If you develop neck sprain at work place, try using these simple techniques.

  • Stretch and exercise your shoulders and neck. The motion of exercises should be slow with up and down, side to side and ear to ear rotation.
  • Get a salt bath to remove muscle tension in the neck. Use cold/heat pads on neck and shoulders. It provides immediate relief by enhancing blood circulation
  • Provide a gentle massage to the sprained area
  • Take over the counter painkillers  acetaminophen
  • Use a firm mattress for sleeping without any pillow
  • Ask your physician if using a soft neck collar will give some relief. However, do not use this for longer time as it may weaken your muscles
  • In order to prevent neck pain you can:

Ø  Align your eyes, neck and shoulders in a way to look upright at the computer. You can use an ergonomic chair

Ø  Practice yoga daily in postures like wind releasing pose, cobra pose, spinal twisting

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Disclaimer: Don’t follow any suggestions in this article without consulting a qualified doctor

Sources:

1. Eur Spine J. 2007; 16(5): 679–686

2. Middle East Journal of Rehabilitation and Health. Inpress: e42031 , epub: 2017

3. “Do you have a stiff neck? Try these simple remedies” retrieved from https://health.clevelandclinic.org/2015/05/do-you-have-a-stiff-neck-try-these-simple-remedies/

4. “Treating your neck pain naturally” retrieved from http://mynecksprain.com/6-best-tips-to-avoid-neck-pain-after-long-time-computer-usage/