Neck pain, which here and there shoots into other parts of body too, can make day pretty unpleasant. More and more people begin to suffer from cervical spine pain. It becomes a kind of form of civilization disease, caused by lifestyle. Not only work one, but also leisure. Do you know that you don't just have to reconcile with cervical spine problems, but can fight against them? We bring few tips, but also specific exercises for cervical spine.
Why does our cervical spine hurt?
One of frequent causes is poor posture. Day spent sitting in front of computer or with mobile in hand burden cervical spine, most harmful to it is leaning forward and eyes pointing down. Sedentary job plays big role in this case too. If you naturally sit through most of your time, all the more important is to move when you have opportunity. Great for cervical spine problems is for example also pilates, which you can practice with InstaGYM from comfort of home.
Besides that aching cervical spine can be result of sleep in incorrect position or on poor quality mattress. Often sleeping mainly on stomach manifests as cervical spine pain. Condition can be worsened also by long-term excessive stress. Not for nothing is said that negative experiencing accumulates in shoulder area.
You surely know bad influence of sitting in draft or in too cooled room. However if it is about persistent pain, you should definitely visit doctor, you may have more serious problem with discs or other parts of spine.
How can cervical spine problems manifest?
Besides evidently hurting cervical spine, you can feel also limitation of mobility, dizziness or feeling of vomiting. Sometimes difficulties can grow into tingling of fingers, ear and eye pain or even high blood pressure.
What can help with cervical spine pain?
Change your sleep
- quality mattress providing support to whole body and relieving joints
- quality pillow
- sleep in suitable position - ideal is sleep on back, sleeping on stomach is not suitable - makes it impossible to keep spine in suitable position, cervical spine suffers
Adjust your work environment
- use monitor, not just notebook, possibly put notebook on higher stand
- quality chair with ergonomic shaping
- you can try also sitting cushions supporting joints and creating natural balance
Exercises for cervical spine
1. Head forward bend
Bend head forward as much as you can. Put hands behind it and with inhale push head against hands. Hold for few seconds, with exhale increase range and bend forward even more. Repeat with inhale.
2. Stretching side parts of neck
If your cervical spine hurts, it is important also to stretch side parts of neck and trapezius. Sit on knees, upright on chair or for example in Turkish sit - as is comfortable for you. Important is to keep firm back and abdomen. Shoulders down. With right hand grab left part of head and pull it this way to right shoulder. Do exercise slowly. Then switch sides. Repeat several times.
3. Pushing with palms
Interlace fingers of both hands and place palms on forehead. Gently push. Head should remain motionless. Focus on neck muscles on front side, first contract them and then relax. Subsequently place joined palms over occiput, gently press into palms, this time tense muscles on back side of neck. Repeat several times. Your cervical spine will be happy, we promise!
4. Passing ball
Prepare soft exercise ball or for example small folded towel. Lie on stomach, straighten legs and pass ball behind back from one hand to another. This exercise sounds very simple too, but is equally effective. Repeat 15-25 times.
5. Lifting shoulders
Another exercise for cervical spine from category simple but effective. Sit on chair with straight back, let hands hang freely along body. With inhale pull shoulders upwards, to ears. Hold in this position few seconds. With exhale relax shoulders again. Repeat several times.
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