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Fixed forward posture neck pain
Hello Doctor,
For the past 6 months working from home for long hours, I guess my head posture was not correct and now I am having a severe neck pain due to fixed forward posture. I can feel the exerted pressure when I do the Chin tuck exercise , but it's not helping much. Whenever I move my neck to left, right, looking at top and bottom, I can feel severe pain.
Kindly advise what needs to be done to get it cured.
Answers (7)
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You should do neck stretching and strengthening exercises with proper guidance.
You should give hot water fomentation for 15-20 twice a day for pain relief.
You can use Volini gel or spray provided you are not allergic.
You should take breaks in between your work.
You should place your desktop in your eyesight level.
Avoid prolonged neck bending activities.
Avoid using high pillow.
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Use cervical collar.during work.
Hot fermentation and stretching exercise st rest time.
Next Steps
visit physiotherapy centre for good result
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Hi ....I wish you a speedy recovery from your pain.....please check your pillow height and not too be too hard pillow....when you are lying side ,,,,check yourheight of the pillow ....o head is in neutral (suitable pillow for u)/slightly down (not suitable) /slightly up (not suitable)..... You need to do little free exercise of your neck like moving your neck up,down,right side bend,left side bend 10 times x3setsx1_0_1X2weeks.....it will resolve to an extent.....
Next Steps
.if still you not okay... please get professional help.....
Health Tips
Do's
1 Do free exercise of neck
2 Take proper break every hour for relaxing your neck
3 use proper system height for ensuring your neck posture
4 alter the height of your system sometimes work in sitting posture,,,, sometimes work in standing posture
5 Ensure a proper setup to work even if you are working from home....
Dont's
1 avoid prolong bending forward of your neck
2 avoid sitting slanting posture and using laptop at home
3 Avoid lying on bed and working
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this may caused by prolonged sitting posture , you need to do simple exercise 2-3 times a day e.i Elbow curl with wall 20+ 20 repetitions only and you will feel relaxed after that.
Next Steps
do regular elbow curl and static back position with elevated supported legs 30 minutes every day
Health Tips
take pause in between your work and do some other tasks
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Hi that can we due to upper cross syndrome which is a type of imbalance in the muscles, you can connect with us for a virtual session to fix it up.
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Ms. Sundari.M (PT)
Physiotherapist
25 yrs exp
Chennai
Yes as you mentioned it may be due to poor muscles or poor posture. And I think you had undergone exercise for the same. I feel you need to understand cognitive training of muscles to help you to get rid of pain and bad posture
Next Steps
Visit a physiotherapist who is good in kinetic control
Health Tips
Kinetic control exercises
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Dr. Sumansh Sivalanka (PT)
Orthopedic Physiotherapist
7 yrs exp
Hyderabad
Keeping in mind the long working hours, I also want to know more about the pain.... Did it start suddenly? Any stiffness of stuck feeling? Does the pain move down your neck to the arms or upper back? Headaches? Type of pain : tingling, sharp, nagging, burning etc?
Whatever be the cause, since the pain has come up recently exercises alone might not help to take e the pain. I suggest a course of anti inflammatory medication along with active exercises to get the movement back to pain free ranges. Hot fomentation might help to relax the spasm in the neck. The time when the effect of medicines is there you might be able to do the exercises more comfortably and gain more range.
Next Steps
consult for further management.
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