Mar
What role does your posture play in neck pain?
Your posture plays an important role in neck pain, as poor posture constantly puts stress on the cervical vertebrae, muscles and nerves. When your head hangs forward or you raise your shoulders, an imbalance occurs in your neck muscles. This causes tension, stiffness and ultimately pain. Fortunately, neck pain caused by poor posture can often be prevented and reduced through conscious adjustments to your daily routine.
How exactly does poor posture cause neck pain?
Poor posture disrupts the natural curvature of your neck and creates uneven pressure on the cervical vertebrae. Your neck muscles then have to work extra hard to keep your head in position, leading to fatigue and pain.
Your neck has a natural C-shaped curve that evenly distributes the weight of your head (approximately 5 to 6 kilos). When your head hangs forward, such as during computer work, your neck has to carry much more weight. For every centimetre your head moves forward, the load on your cervical vertebrae almost doubles.
The muscles at the back of your neck become overloaded because they must constantly contract to keep your head up. At the same time, the muscles at the front of your neck become weaker and shorten. This muscle imbalance causes tension, headaches and stiffness.
Your nerves can also become pinched due to poor posture. This can cause tingling, numbness or radiation to your arms. The joints in your neck experience uneven pressure, which can lead to wear and tear over time.
Which daily habits cause the most neck pain?
Computer work, phone use, sleeping in the wrong position and driving are the biggest causes of neck pain due to poor posture. These activities cause your head to remain in unnatural positions for extended periods.
Computer work is the biggest culprit. Many people hang their head forward over the keyboard or look up at a screen that’s positioned too high. This causes the notorious “tech neck”, a modern form of neck pain.
Using smartphones and tablets also causes problems. When you look down at your phone, your neck bends at an extreme angle. This posture is also called “text neck” and is becoming increasingly common.
Sleeping incorrectly can keep your neck in a twisted or bent position all night. Pillows that are too high, sleeping on your stomach or on an old mattress that doesn’t provide good support can cause neck complaints.
When driving, you often lean forward to see better, or you sit too far from the steering wheel. Long journeys without breaks worsen this posture. An incorrectly adjusted headrest also contributes to neck problems.
How can you set up your workplace to prevent neck pain?
Ensure your screen is at eye level, your feet can rest flat on the floor and your forearms lie horizontally while typing. A well-arranged workplace prevents you from working in unnatural positions.
Your screen height is the most important point. The top of your screen should be at eye level, so you can look straight ahead without bending your head. If you use a laptop, invest in an external keyboard and external mouse so you can position the screen higher.
Your chair should support your lower back and be high enough so your feet rest flat on the floor. Your knees should be bent at approximately 90 degrees. If your chair is too low, use a footrest.
Place your keyboard and mouse close to your body. Your forearms should lie horizontally and your shoulders should hang relaxed downwards. Avoid using a wrist rest while typing; you can only use this during breaks.
Ensure adequate lighting so you don’t have to lean forward to see better. A document holder next to your screen prevents you from constantly turning your head between papers and screen.
Which simple exercises help with neck pain caused by poor posture?
Neck rotation, shoulder rolling and chin tucking are effective exercises you can do anywhere. These exercises improve the mobility of your neck and strengthen weakened muscles that have developed due to poor posture.
Chin tucking is one of the best exercises for tech neck. Pull your chin backwards as if you’re making a double chin. Hold this for 5 seconds and repeat 10 times. This exercise helps restore the natural curvature of your neck.
Turn your head slowly left and right, as if you’re shaking your head “no”. Only go as far as feels comfortable and hold each side for 3 seconds. This improves the mobility of your neck joints.
Roll your shoulders backwards and downwards. Many people with neck pain also have tense shoulders. By consciously bringing your shoulders down, you relax the muscles that run from your neck to your shoulders.
Stretch the side of your neck by gently letting your head drop to one side while your other hand reaches downwards. Hold for 15 to 20 seconds and then switch sides. This stretches the often cramped neck muscles.
Do these exercises several times a day, especially during long periods of computer work. Set a reminder on your phone to move every hour and check your posture.
How Ruggensteun helps with treating neck pain
We offer specialised chiropractic treatments that not only relieve your neck pain but also address the underlying causes. Our holistic approach focuses on restoring the natural balance in your spine and nervous system.
Our treatment options for neck pain include:
- Chiropractic adjustments that restore mobility of the cervical vertebrae
- Y-strap treatments for decompression of the intervertebral discs
- Cranial Facial Release (CFR) for tension in the head and neck area
- Dry needling for relaxing cramped neck muscles
- Personal guidance and posture advice for long-term improvement
What sets us apart is our expertise in advanced techniques and our personal approach. We take the time to thoroughly examine your complaints and create a tailored treatment plan. You can contact us directly, without a referral from your GP.
Would you like to know more about our specialist neck treatments? View our treatment options or contact us directly for an appointment. We’re happy to help you get rid of your neck pain and structurally improve your posture.
Frequently Asked Questions
How long does it take before I see improvement after adjusting my posture?
You can often feel the first improvement within a few days if you're consistent with posture adjustments and exercises. For structural improvement of muscle imbalance and joint mobility, you usually need 2-6 weeks. Persevere, as your body needs time to learn new movement patterns.
Can I completely cure neck pain from poor posture without professional help?
You can often improve mild neck pain from posture yourself with the right exercises and ergonomic adjustments. For chronic complaints, radiation to arms, or if the pain doesn't decrease after 2 weeks, professional help is advisable. A specialist can identify underlying problems that you might miss yourself.
What should I do if my neck pain gets worse during exercises?
Stop the exercise immediately if the pain increases. Neck pain exercises should never be painful, only slight tension is normal. Start with gentle movements and build up slowly. If exercises consistently cause pain, consult a professional to check if you're performing them correctly.
How often per day should I do posture exercises for optimal results?
For the best results, do short exercise sessions of 2-3 minutes every 1-2 hours during your working day. This is more effective than one long session. Set reminders on your phone and make it a habit to consciously check your posture and move briefly during every break.
Which signals indicate that my neck pain is more serious than just a posture problem?
Warning signals are: tingling or numbness in arms/hands, headaches that keep getting worse, dizziness, stiffness that's very bad in the morning, or pain after trauma. Also if the pain radiates to your shoulder blade or arm, or if you lose strength in your arms, seek professional help.
Is it normal for my neck to 'crack' during exercises and movements?
Light cracking without pain is usually normal and occurs due to gas bubbles in the joint fluid. However, avoid consciously 'cracking' your neck by forcing or twisting. If the cracking is accompanied by pain, stiffness or a feeling of instability, have this checked by a specialist.
Can stress and tension worsen neck pain from poor posture?
Absolutely. Stress causes extra muscle tension, especially in the neck and shoulders, which worsens existing posture problems. Stressful work also leads to more 'leaning forward' and less awareness of your posture. Therefore combine posture exercises with relaxation techniques such as breathing exercises or short meditation moments.
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