Improve your posture and your cervical spine

Neck pain is a very common complaint, particularly among people who spend a long time working in a seated position, standing, or who stay in the same position for long periods. It ranges from being uncomfortable to extremely painful and can interfere with your daily life.

Most of the time, this complaint is the result of bad posture when sleeping, working or walking. Sometimes it can be caused by a sudden movement or even emotional stress.

How can it be prevented?

• Sleep in a suitable position. Try to sleep face up, with your legs stretched and your arms supported on your abdomen, or lie your side with your legs bent and your head well supported. The face down position is the most unnatural for the neck.
• Use a suitable pillow. A high, hard pillow strains the position of the neck and if it is too soft or flat the back will bend and the hip will arch. Try memory foam pillows, which adapt to the shape of the head.
• At work, position the screen at a suitable height. Your eyes should look at the screen in a straight line parallel to the desk and your back should be fully supported from the lumbar region to the shoulders.

There are some exercises you can do that may help:

1. Lie face up, stretch your arms above your head and then cross them. Turn your head very slowly from side to side (as though saying ‘no’) and breathe deeply.
2. Cervical stretches. Bend your head forward as far as you can, applying a little pressure with your hands on the crown of your head. The chin has to touch the throat and the mouth should be open so as not to contract the jaw. Then make the opposite movement and stretch your neck backwards. Do all these movements very slowly.
3. Rotation. In a seated position, make circular movements with your head, starting in the centre, then to one side, then back to the other side and finish with your chin on your neck. Repeat several times and then change direction.
4. Side-to-side. Try to touch your ear with your shoulder. Feel the lateral stretch. Repeat on the other side.
5. Shoulders: Rotate your shoulders forward and backwards, lift both shoulders up and back, shortening and lengthening the neck. Lastly, stretch your left arm across your chest to the right, pushing the shoulder with the other arm until it is against the body. Repeat with the other arm.

Follow these recommendations and if the pain does not go away, see a doctor before taking medication.

This post is also available in: Spanish