The neck and back can get stiff also among young people. If you sit too much, it is likely that your neck and back will get tense. The causes of the neck and back pain are often the same: incorrect work postures, sedentary lifestyle, the lack of physical activity and excess weight. Smoking is also related to this, as it reduces the blood flow in body structures.
Neck aches can also be caused by working with hands held high, precision-demanding work, repetitive work, or excess use of mobile devices by looking downwards. In addition, weakness of the deep core muscles resulting poor control of the position of the back, predispose to back pain.
Tips to prevent neck and back pain:
- Reduce time spent on sitting.
- Take breaks during the work with small movements, e.g. shoulder rotations or neck stretches.
- Activate deep abdominal muscles to support the back.
- Relax your shoulders as often as possible.
- Check your work positions and the adjustments of your workstation.
- Limit the time spent with electronic devices.
- Engage in various physical activities in free time.
Stiff neck
When using a phone or tablet, the head is is often tilted downwards. In this position, shoulder muscles become tense easily. An excess use of the phone in a bad position can cause musculoskeletal problems.
The phone is usually held in front of the body and the head is tilted. As the head hangs, the neck-shoulder area is strained by the lengthening of the extensor muscles of the cervical spine and the shortening of the flexor muscles. Holding hands up causes static tension in the shoulders and neck-shoulder region, which can cause headaches and muscle pain. In addition, holding the phone causes tension in fingers and wrists.
The head of an adult weighs about 5 kg. When the head is tilted downwards (e.g. using a smartphone), the load on the neck increases relative to supporting of a head weighing up to 27 kg.
Avoid the stiff neck
There is no need to stop using the phone, but it is worth paying attention to how it is used.
Try some tips to avoid stiffness and aches:
- Adjust the position. Keep your head up when using the phone. Use a phone support if needed.
- Learn to listern to your body, and to perceive the right posture. Get your body used to a good posture.
- Change position. Use your phone by sitting, standing or lying down. Change positions frequently.
- Use your cell phone for a limited time only. Put your phone away and do something else every once in a while.
- Move. Take care of your muscle condition, remember the body maintenance and move your neck-shoulder area throughout the day.
An excess use of phone, and tilting the head will quickly show up as a poor posture.
Strengthen your core
Back pain may come as a surprise if the working position and the core muscles are not strong enough. The core muscles play an important role supporting the back. It is a good idea to train your core muscles in the gym.
In particular, deep abdominal muscles play an important role in supporting the back. It is more important to train your deep muscles rather than have a visible sixback. Deep core muscles can be strengthened with a little effort: using the muscles to flatten the stomach towards the spine, as if you were trying to get a little too tight pants buttoned. Hold the position for as long as possible. When you activate your deep abdominal muscles while sitting, walking, and working, they get stronger all the time.
Treatment of back pain
The best remedy for back pain is the right kind of movement, not staying still. Back pain usually passes by quickly and does not require a visit to a doctor. However, if back problems are reoccurring, it is important to remember the rehabilitation of the back and to strengthen the core muscles.
What to do when the back starts hurting?
- Get moving. Light exercise is often better than just resting.
- Consider the causes of the back pain. One can affect on many things, such as working postures, footwear, and the amount of sitting and physical activity.
- A good mattress is also important so that your back gets support while you sleep.
- If the back pain is severe or the back pain is prolonged and repeated and it becomes difficult to cope with everyday life, go to visit a doctor.