Injury guide for stiff neck (Ipad neck)

Become Pain Free

• Posture: Stiff neck often results from poor posture. Sitting or standing with a rounded back and forward head can strain the muscles and joints of the neck. Try to be mindful of your posture and aim to sit and stand with a straight back and balanced head.

• Ergonomics: If you work at a computer or use mobile devices regularly, ensure that your workspace is ergonomically designed. Adjust your chair, screen, and keyboard to promote a natural posture and reduce strain on the neck and back.

• Regular Movement: Prolonged sitting can contribute to a stiff neck. Take breaks and perform simple neck and shoulder exercises to relieve tension and improve circulation.
  
  
• Strength Training: Strong neck and back muscles can support proper posture and reduce the risk of a stiff neck. Include exercises that focus on the neck, shoulders, and upper back in your fitness routine.
  
  
• Stretching: Regular stretching of the neck, shoulders, and upper back can help relieve tension and increase mobility. Be gentle and avoid overstretching or forcing the neck into uncomfortable positions.
  
  
• Heat and Cold: Applying warm or cold compresses to the area can help alleviate pain and reduce inflammation. Use heat to relax the muscles and cold to reduce any potential swelling.
  
  
• Pain Relief: As needed, you can use over-the-counter pain relievers or anti-inflammatory medications to reduce pain and inflammation. Consult a doctor before taking any medications.
  
  
• Massage: Massage can help release tension and improve blood flow to the area. Consider getting a professional massage or using self-massage tools for relief.
  
  
• Sleeping: Ensure that your sleeping position and mattress support a neutral spine and proper neck support. Avoid sleeping on your stomach, as it can increase neck tension.

• Seek Medical Care: If the pain is severe or doesn't improve with self-care, or if you experience other symptoms like numbness, tingling, or weakness, seek medical attention for an accurate diagnosis and treatment.