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Constant pain in neck, collar, shoulder
I sit in the office for mini. 10hrs. Now, I can't sit for 10mins and look at the monitor. The back side of my neck, collar and shoulders pains a lot and because of this I get headache. I have to support my neck from one hand when I've to work.
What to do? And I can't change my occupation.
Answers (1)
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Ms. Supriya Antarkar Joshi (PT)
Physiotherapist
20 yrs exp
Pune
Hello, the pain you are experiencing is more of mechanical ache. The pain comes from over use of muscles or faulty use i.e. wrong posture. You have to start changing your neck and shoulder postures as often as possible, I'll recommend 'dynamic posture'. Take micro breaks for 5-7seconds every 20 minutes, during which do simple neck movements.
Next Steps
For pain use heat packs for 10min a day for 2-3 days. In case if it is not reducing with heat and postural changes you may need electrotherapy sessions to reduce muscle pain.
After the muscle pain reduces you need to start with neck and shoulder strengthening exercises for improving your muscle endurance as you need to continue with same work, you can learn them from Physiotherapist , specific to muscle weakness you have.
Health Tips
Keep your monitor at your eye level
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.