Hi sir, keep ur laptop on a table and the monitor at eye level, take frequent rest in between at work, do neck strengthening exercises. Hot water fermentation.
Use Hot Pack on neck twice a day. Start doing strengthening exercises of neck. Follow ergonomics related to work. Take small break n stretch ur muscles after every one hour. Also visit to the Physiotherapist for complete examination n treatment to prevent it from getting worse.
Go to Physiotherapy they will definitely help. Try doing neck isometric exercises. Also tuck ur chin in should be ur mantra to maintain posture of neck .
Hello ,this is physiotherapist from mumbai.
I would suggest you to reach out to a close by physiotherapist before the problem aggravates.
You require basic neck strengthening exercises along with postural care after assessment.
Next Steps
please take care of your posture.
sit with hip knee at 90-90degrees
instead of leaning forward please get your chair closer to your desk so that erect posture is maintained.
further details can br suggested based on evaluation of ypur posturr & spine
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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.
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