Neck and Shoulder Syndrome and Your Daily Posture

A condition in which the muscles of the neck and shoulders become stiff, the dull pain starts from the neck and spreads down to the shoulder, arm or hand. Prolonged pain makes you limited in some daily activities, affecting your quality of life and work productivity.
If the cause is not found and resolved early, it will leave many serious consequences such as nerve root damage, cervical spinal cord compression. May lead to muscle atrophy, quadriplegia, urinary reflex disorder. That is the “neck and shoulder syndrome”.

Causes and subjects of neck and shoulder syndrome
In addition to an injury or illness, your pain can result from repetitive straining in the neck or shoulder area or maintaining poor posture for long periods of time, as common as: :

  • Improper sitting posture, excessive neck movement.
  • Sleeping with the head pillow too high, lying for too long in one position, falling asleep on the table.
  • Exercising too much, not warming up first or practicing improper technique.

Anyone can develop spondylolisthesis, especially those with work conditions that require long hours of neck movement in a stationary position. Usually office workers, drivers, athletes…

When you see persistent pain in the neck and shoulder area, you should visit a specialist to accurately diagnose the extent of the disease and guide the appropriate treatment. If the cause is injury or illness, medication or surgical intervention may be needed. If it’s just the wrong everyday postures, there are simpler ways for you to help support and improve neck and shoulder pain.

Neck and shoulder syndrome

Daily posture associated with neck and shoulder syndrome
When you have a posture that deviates from the normal physiological position, the cervical spine will be put on an unnecessary pressure and stress, causing the normal physiological curve of the cervical spine to slowly change. This will increase pressure on the discs, ligaments, unnecessary strain and imbalance in the muscles of the neck and shoulders.

Changing and maintaining the correct physiological postures of the body is not a quick solution to neck and shoulder pain syndrome, it takes a long time of practice to be effective. You will need the support of a few other “tools”, the most important of which are relaxation exercises for the neck and shoulder muscles, especially yoga, therapy…
We should have the best posture to work, sit, and lie down.

Sitting and working position:

  • Should lean back against the chair, the buttocks close to the end of the chair, the back is straight. Look straight ahead, keeping your shoulders pulled back.
  • Choose your chair height so your feet can rest flat on the floor.

When working, keep your arms from reaching over your chest. Elbows should rest on the armrests of the chair

  • About 30-45 minutes, you get up and walk, take a deep breath, stretch your shoulders and rotate your neck slowly to full amplitude.

This will help the muscles of the cervical spine to relax, avoiding overload and tension.

  • Avoid working only on one side, bending your neck, or turning your neck too hard and fast.

Lying position:

  • Should have a mattress, not hammock, stomach.
  • When lying on your back, you should keep the head – neck – body – legs axis straight, do not lie on high pillows or too low pillows.
  • Should lie on the left side, it will be good for the heart and limit acid reflux from the stomach to the esophagus. Lower leg slightly bent knee and slightly forward. The upper leg is slightly forward, resting on the pillow. Hands in front, the axis of the head – neck – body form a straight line.

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