Caring for your neck during the epidemic

The sudden novel coronavirus epidemic is on everyone’s mind. In response to the prevention and control measures, people are staying indoors and getting in touch with friends and family through mobile phones or computers. Over time, with inappropriate posture, you may develop a stiff and sore neck, or when it is severe, dizziness may occur. What can you do to avoid neck pain? The Chief Orthopedic Surgeon from Beijing United Family Hospital (BJU) will show you how to cope with this condition through some tips. 

Normally, there is a physiological lordosis of 20 to 30 degrees in your neck and a person's head generally weighs about 5 kilograms. When you move your head down to look at your mobile phone or computer, you usually tilt your head to an angle of 60 degrees downwards. Due to gravity and leverage, this means that the neck muscles must bear more than 25 kilograms’ force from the inappropriate position of your neck. In other words, the lower the head is, the greater the pressure the neck bears.

How much does keeping your head down impact cervical spine pressure?

If you keep your head down and your neck leaning forward for a long time when looking at your mobile phone, computer, or some other electronic device, it will cause the normal physiological curvature of the cervical spine to be decreased, or even disappear. You may begin to feel soreness or have severe pain. If this goes on, cervical spondylosis might eventually occur. Sometimes this pain can radiate to the head, as well as to the shoulders and upper limbs, or may be associated with neck stiffness. If this occurs, you may need to see a spine physician for an opinion on how to manage the issue.

Check below to see if you are holding your phone correctly

How can I prevent cervicalgia or cervical spondylosis? An Orthopedic Specialist will give you some tips.

Keep your neck warm

Avoid getting a cold neck. Keeping the neck warm not only prevents neck fatigue, but also keeps the blood vessels in the head and neck from spasming due to the cold, which can slow down blood circulation to the brain. If you have a cold neck or muscle aches, you can use a hot pad to warm the neck area. 

Give up poor neck posture and prevent chronic injuries

Poor posture in life is one of the main causes of chronic strain on the neck. After watching your phone or computer for a period of time, you should get up and move your neck to relax the strained, tight neck muscles.

Use proper pillows

Pillows are a tool for protecting the cervical spine. An adult spends one-third to one-half of his/her day sleeping. Therefore, the pillow must fit the physiological curvature of the neck. Pillows should be placed beneath the neck. The upper boundary of the pillow should be at the junction between the head and neck, the lower boundary should be in contact with the shoulders, and the height of the pillow should be the same as your own fist. When lying on your side, the pillow should be the height equivalent to one and a half fists. 

Strengthen your neck with physical exercise

Exercising to strengthen your muscles and improve your physical fitness can also prevent the occurrence of cervical spondylosis.

Neck exercises recommended by the Orthopedic Surgeon 

The following exercises can promote blood circulation in the neck, relieve muscle spasms, and enhance neck strength. It should be noted that these exercises are mainly suitable for long-term desk-work and mild cervical spondylosis cases. Patients with severe cervical spondylosis should be cautious when practicing them.

1. Rub your neck with both of your hands, alternatively or simultaneously

Start with rubbing your rear neck back and forth with the palm of your left hand. After counting for 8 seconds, start pinching your neck and then release your hands, and do the same with your right hand. This should help your neck relax.

Push your fingertips into the groove in the middle of the cervical spine, pulling the neck muscles to the sides.

There are many small muscles which originate in the upper cervical spine. Use your fingertips to massage this area in circular motions to soothe the muscles.

Press your finger firmly on the base of the neck, and then stretch in the opposite direction. Repeatedly press and stretch.

2. Looking to the right and left

Turn your head 90 degrees to the left and hold for 3 seconds, then turn your head to the right and hold for another 3 seconds. Repeat this twice. 

3. Nod backwards and forwards

Bend the neck forward as much as possible and hold for 3 seconds, then lean back as much as possible and hold for 3 seconds. Do this twice.

4.  Rotate shoulders and neck

Place your hands with palms down touching both of your shoulders and rotate your arms 10-20 times from back to front. Repeat 10-20 times.

5. Neck muscles strengthening

Put your left hand on your back and your right arm on your chest. Push your right hand to the left, while you push your head to the right. Hold this for a few seconds, and then change your left and right hands.

6. Rotate your head sideways 

Rotate your head left, right, back, and forth to make a 360 degree circle. Do this 3-5 times, then reverse directions and do the same thing 3-5 times. 

7. Put your hands on your neck or head, push you neck and head against each other

Cross your hands tightly against your neck. Push your hands firmly forward, while you pull your head backward, creating resistance. Do this 5 times.

8. Look up

Raise your hands above your head with your fingers intertwined and palms up. Look up to the back of your hands, and hold for 5 seconds.

9. Shoulder lift

Place the middle fingers of both hands on your shoulder blades. Lift the shoulders and pull them backwards, trying to touch the back of both hands. Do this slowly 5 times. 

10. Rotate the neck

Using your shoulders, raise your arms with palms facing down. Hold this for three seconds at three different angles: downwards, backwards, and upwards. Keep the body tilted forward. Do this 5 times. 

11. Massage the Hegu Point

The Hegu point is between the thumb and forefinger. Begin by separating your thumb and forefinger, and then use the thumb of the other hand to massage this area firmly. 

During this particular period when you have to work at home, please pay attention to your spine. If you have any unexplained neck pain, try to relax first and keep a positive attitude. If the symptoms do not subside, please consult a specialist.

Beijing United Family Hospital has established a series of outpatient and emergency treatment protocols and protective measures in strict accordance with the requirements of the National Health bureau, as well as surgical protocols during this special time. Should you need surgical treatment or orthopedic care, feel free to contact us via the following contact details. 

Orthopedic Emergency: Open 24 hours 

Orthopedic Clinic: Monday to Sunday, 8: 30 am - 17: 00pm

The Department of Orthopedics at Beijing United Family Hospital has opened a free consultation hotline. You can view the details of the service by checking the picture below.

Fight the epidemic and caring your health, Beijing United Family Hospital will work with you during this difficult time!

Dr. Lu is the Chair of the Department of Orthopedics, Sports Mediciney at Beijing United Family Hospital. If you have neck pain concerns you wish to discuss with him, or another of BJU’s experienced doctors, please do not hesitate to arrange a consultation. Call our 24hr service center at 4008-919191 to make an appointment.