Bad neck alignment is a fairly common problem, especially if you work on your computer all day. This disorder causes pain and discomfort; if you experience neck tension and pain, perhaps you are also looking for the solution. Thankfully, it is possible to realign your neck by taking advantage of stretching exercises, making lifestyle changes, or by contacting a chiropractor.
Steps
Part 1 of 3: Stretching
Step 1. Warm up your neck muscles
This is a vital step in avoiding muscle stiffness and pain. Gently stretch your neck by rotating your head in all directions; start by tilting it to the right, then forward and continue the circular motion to the left.
- Repeat the exercise by bringing the head from side to side.
- Whenever you stretch your neck, be careful not to overdo it, but always make gentle movements.
Step 2. Try the forward stretch
It is also called cervical flexion and uses forward and backward movement of the head to restore neck alignment. Sit in a chair with your back straight and look straight ahead; lower your chin to your chest and hold the position for 15 seconds. Raise your head to the starting position and repeat the movement 10 times; after the series, tilt your head back ten more times.
- Perform smooth, gentle movements.
- When you bring your head back, proceed very slowly and stop as soon as you feel some resistance; never force the neck extension.
Step 3. Try side stretches
These movements are called lateral cervical flexions and involve tilting the head towards the shoulders to align the neck. Start from a standing position with your head facing forward and your chin parallel to the floor; tilt your head to the right and hold the position for 15 seconds. Relax and bring your head back to center; do 10 repetitions.
- Repeat the exercise on the left.
- Stop the movement as soon as you feel some resistance even if you have not tilted your head completely towards your shoulder.
Step 4. Use your arm to straighten your neck
Sit or stand with your back straight. Turn your head to the right, then upwards; look forward and bend the head to the right pressing it gently towards the shoulder using the arm on the same side. Hold the position for 30 seconds.
- Repeat the sequence on the left side.
- Do not force your head down, the tilt should be slight.
Step 5. Bring your shoulder blades together
Relax your shoulders and keep your arms at your sides; try to bring your shoulder blades towards each other for about 5 seconds. Release and repeat the movement 10 times.
- Do 3 sets of 10 reps every day.
- Intensify the exercise by holding the contraction for 10 seconds instead of 5.
Part 2 of 3: Making Lifestyle Changes
Step 1. Change the position of the computer monitor
If you spend a lot of time at your desk, the position of the screen could be the source of your problems. Lift it up so that your gaze is aligned with the top third of the video and make sure it is 45 to 60cm away from your face.
Step 2. Sit upright
When you take a seat at the desk, make sure that the upper part of the buttocks is resting against the back of the chair. Let the spine curve slightly by pressing the upper back against the backrest; keep your neck and head straight.
Step 3. Sleep on a pillow that supports your neck
You spend about a third of your life in bed, and the wrong pillow could cause neck misalignment. This element should support the cervical part of the spine keeping it in line with the chest and upper back; a pillow that is too high or too low stresses the neck muscles causing pain and misalignment.
- Among the various models of cushions there are those in memory foam and cylindrical;
- A good pillow should be comfortable in the various sleeping positions;
- Replace it once a year.
Step 4. Give your back breaks
Many people spend the day sitting at their desk, a behavior that has negative impacts on health and posture; then schedule breaks throughout the day to get up and walk. In these moments focus on walking with good posture.
- Stand up straight, turn your shoulders back and look forward;
- Do neck stretches during these breaks.
Step 5. Stick to a healthy, balanced diet
Make sure you eat a diet rich in nutrients that ensure strong bones, such as protein, calcium, iron, magnesium, vitamins K, C and D3. Good eating habits help you maintain a normal weight, which in turn prevents your bones from having to carry an excessive load.
- Consume lean proteins, fruits and lots of vegetables;
- Consider taking multivitamin supplements.
Step 6. Get regular physical activity
Gentle exercise limits the risk of injury and pain in both the neck and back; when you exercise, your vertebrae swell with water letting nutrients reach your bones. The movement helps you to control the weight and consequently the pressure to which the skeleton is subjected.
Part 3 of 3: Contact the Chiropractor
Step 1. Do some research
Look for chiropractors who practice in your area using the web as well; check patient reviews, clinic ratings and access the practitioner's website. Look for any news related to the chiropractor.
- Call and ask for more information on the services offered;
- Check that it has an agreement with your private health insurance, if you have one;
- Inform the operator of neck problems and that you want to realign the cervical area;
- Some people suggest hiring a chiropractor who follows the Egoscue method; this technique uses exercises that allow gravity to align the neck and back.
Step 2. Make an appointment
Once you have chosen the professional who offers the services suitable for you, you can arrange for a visit; you can do it by phone or online.
- Ask the operator if there are any documents you need to fill out before the actual appointment and how early you need to show up.
- Tell the clinic staff that you want to align your neck.
- You may need to undergo a preliminary examination first. The chiropractor evaluates the situation and proposes a therapeutic path that includes several sessions, as well as exercises to be done at home.
Step 3. Show up for your appointment
On the appointed day, wear loose, comfortable, two-piece clothing that will make you feel comfortable; chances are you have to lie down on a sunbed and turn around on it, don't overlook this detail when choosing clothing.
Bring with you a list of any questions you want to ask the chiropractor
Step 4. Make appointments for subsequent visits at the end of the first
Perhaps you need several sessions for the therapy to be effective; talk to the clinic staff to arrange a series of visits before you leave, to ensure you get the necessary care. Starting a treatment without completing it can cause more harm than good.
- Bring your personal diary with you;
- Ask the professional when you need to return and follow his or her instructions.
Step 5. Be prepared for side effects
It is quite normal to experience mild adverse reactions for a few days after the session; call your chiropractor if you complain of a lot of discomfort or if the complaints last for more than a few days. Here are some things you can expect:
- Pain in the treated area;
- Fatigue;
- Headache.
Step 6. Follow the directions of the chiropractor
He may recommend other exercises and procedures to do at home to support the cervical alignment process, so it is essential to follow his suggestions. Here is a short list:
- Exercises;
- Stretching;
- Massages;
- Weight loss;
- Hot or cold compresses
- Using the foam roller;
- Therapy against tension nodules;
- Electrostimulation.
