Cervical Pain Prevention Tips: Working for long hours while sitting affects the neck and spine, which increases the risk of cervical pain and stiffness. Know its causes and prevention measures.
Cervical Pain Prevention Tips: Working for hours in front of a laptop , scrolling on a mobile while bending and sitting in one place for a long time without a break, has a profound effect on our health. Its biggest victims are our neck and spine, which gradually leads to the problem of cervical spondylosis. This pain and stiffness not only affects work, but also reduces the quality of life.
Dr. Subhash Goyal says that the problem of cervical cancer is not limited to the elderly only, but is also increasing rapidly among the youth between the age of 25 and 40 years.
Why is sitting for a long time dangerous?
When we sit for long periods of time, there is extra pressure on our spine and neck . Bad posture and sitting without moving make the muscles stiff. This habit over time causes problems like cervical pain, stiff neck , headache, and tingling in the hands .
Easy ways to avoid cervical
- Take a break every 30 minutes – stand up in between work and walk for 2 minutes or do some light stretching .
- Adopt correct posture – Sit straight on the chair and keep the laptop /computer at eye level .
- Stretch your neck – Slowly move your neck left-right and up-down twice a day .
- Yogasanas and Pranayama- Bhujangasana , Tadasana , Gomukhasana and Anulom-Vilom are considered very beneficial .
- Hot water fomentation – In case of cervical pain, fomentation with a hot water bottle or towel provides relief .
take care of your diet
- Proper diet is also helpful in preventing cervical pain .
- To strengthen bones and muscles, take a diet rich in calcium and Vitamin D.
- Milk, cheese, green vegetables and sunlight are its best sources .
- Omega-3 fatty acids ( flax seeds , walnuts, fish) also help in reducing inflammation and pain .
Lifestyle changes
- While using mobile, keep it at eye level .
- Do not drive continuously for long periods of time .
- Use an ergonomic chair in the office .
- Do a 20- minute walk or light exercise daily .
