How To Manage Back Pain Problem with Stretching

In a high tech city like Gurgaon where 75% of the population is related to IT jobs; you will rarely find any person who has not faced neck pain in their lifetime. no matter what is your age; you can feel the pain at a very tender age. You can understand the severity from the crowd of patients to the Neck Pain Physiotherapy Gurgaon. Due to the hectic lifestyle, lack of physical movement and excessive use of gadgets; modern people cannot stay away from neck pain. If you have the same problem; then check out the following tips that will help you to manage the neck pain.

Though neck pain is a recurring problem; there are few ways you can stay away from it. The first change you need to do is a change in your lifestyle. If you need to work on a laptop for hours; then the risk is much bigger. Apart from work, many people surf mobile while bending their necks for a longer period. As a result; they feel problems like stiff neck most of the time.

To prevent the problem you need the help of Spine Physiotherapy in Gurgaon along with some changes in your lifestyle. For example, you need to change your sitting posture if you are working on a laptop from a sofa or bed. You need to keep the screen in the same alignment as your eyes. You should not bend your neck while typing anything on your system. Another habit is the use of the phone. While using the phone doesn’t bend the neck for a long time. If you are watching something for long, then place the mobile in front of your eyes.

Apart from the habits; you need to do some stretching as well as per the suggestion of a specialist of Neck Pain Physiotherapy Gurgaon. Here are some stretches that will help your neck to stay stronger and more flexible. Take a quick look at the available options of stretches that you can do at home.

Side Tilt: For this stretching, you need to stand up with your hip apart along with your arms down by the sides. Now you have to slowly tilt your head to the right shoulder and touch it with your ears. You can stop the activity if you feel stretched but never raise the shoulder. Now hold this position for 5-10 seconds and then slowly return to the first position. Now do the same with the other side.   

Forward and Backward Tilt: You can do this stretching while seating. Make sure the move you will make is slow and smooth. Now you have to squarely move your head over the shoulder while keeping the back straight. Now lower your chin slowly to your chest and hold it for 15-30 seconds. Finally, lift your head slowly. Now tilt the chin up to the ceiling and bring the base of the skull to your back. Relax for some time and then move and bring the head up in the start position.

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