Working long hours, whether in an office or as a laborer, can take a toll on our bodies. One common issue many people face is neck and shoulder pain. It’s a very common problem that physical therapy experts in New Jersey encounter with their patients. Extended periods of sitting or repetitive movements can lead to discomfort and stiffness in these areas. Luckily, you there are some simple things you can do to prevent this type of pain, and if it does happen, you also have treatment options available.

Preventing neck and shoulder pain.

Maintain good posture.

Proper ergonomics is essential, regardless of the type of work you do. When sitting, ensure that your chair offers good lumbar support, and adjust your computer monitor to eye level. Avoid slumping or hunching forward, as this places extra strain on the neck and shoulder muscles.

Take regular breaks and stretch.

Both sitting and laborious work can cause muscles to become stiff and tense. Aim to take short breaks every hour to stretch your neck and shoulders. Simple exercises like rolling your shoulders, rotating your neck, and doing gentle stretches can help alleviate muscle tension.

Adjust your workspace.

If you spend most of your day in front of a computer, consider investing in an adjustable standing desk. Alternating between sitting and standing throughout the day can help reduce the strain on your neck and shoulders. Additionally, ensure that your workspace is properly organized, with frequently used items within easy reach, to avoid unnecessary stretching or reaching.

Maintain a balanced exercise routine.

Engaging in regular physical activity that focuses on strengthening the muscles in your neck, shoulders, and upper back can be beneficial for preventing and treating pain. Incorporate exercises like yoga, Pilates, or strength training into your routine to improve posture, increase muscle strength, and enhance flexibility. Strong and flexible muscles provide better support to your neck and shoulders, reducing the likelihood of pain. However, always consult with a healthcare professional before starting any new exercise routine, particularly if you already have existing neck or shoulder issues.

Treating neck and shoulder pain.

Practice gentle exercises.

Under the guidance and direction of a professional, engaging in gentle exercises doesn’t just help to prevent neck and shoulder pain. It can also help treat it by strengthening the muscles and improving flexibility. Some effective exercises for neck and shoulder pain include neck rotations, shoulder rolls, and gentle stretches. However, it is essential to seek the guidance of a professional for the appropriate exercises, and listen to your body, avoid any exercises that cause pain or discomfort.

Consider physical therapy in New Jersey.

If the pain persists, seeking professional help at a New Jersey physical therapy practice may be necessary. It is essential to seek professional help for acute pain before it becomes chronic. Massage therapy can help relax tight muscles and improve blood flow. Physical therapy in New Jersey can provide targeted exercises and techniques to address the root causes of the pain and improve overall mobility and strength.

Are you struggling with pain in your neck or shoulders?

Reach out to the team of experts at Physical Therapy Doctor NJ. As one of the premier physical therapy providers in New Jersey, we take pride in offering a wide range of specialized services to address your unique needs. No matter what’s caused your pain, our dedicated team of clinicians is here to guide you every step of the way on your path to healing. You can learn more about our services online, or contact us today to set up a consultation.