6 ways to ease neck pain

Everyday life isn’t kind to the neck. You may be all too familiar with that crick you get when you cradle the phone between your shoulder and ear, or the strain you feel after working at your computer. Neck pain rarely starts overnight. It usually evolves over time and it may be spurred by arthritis or degenerative disk disease. It can also be accentuated by poor posture, declining muscle strength, stress, and even a lack of sleep. The following six tips from Beijing United Family Hospital's Family Medicine Physician, Dr. Dhenin, can help you prevent these issues.

1. Don’t stay in one position for too long. It’s hard to reverse bad posture but if you get up and move around often enough, you’ll avoid getting your neck stuck in an unhealthy position.

2. Make some ergonomic adjustments. Position your computer monitor at eye level so you can see it easily. Use the hands-free function on your phone or wear a headset. Prop your touch-screen tablet on a pillow so that it sits at a 45° angle, instead of lying flat on your lap.

3. If you wear glasses, keep your prescription up to date. When your eyewear prescription is not up to date, you tend to lean your head back to see better.

4. Don’t use too many pillows. Sleeping with several pillows under your head can stifle your neck’s range of motion.

5. Know your limits. Before you move a big armoire across the room, consider what it might do to your neck and back, and ask for help.

6. Get a good night’s sleep. Sleep problems increase the risk of several different conditions, including musculoskeletal pain.

Generally, neck pain is nothing to worry about. But if it’s occurring with other, more serious symptoms, such as radiating pain, weakness, or numbness of an arm or leg, make sure to see your doctor. Other key things that might make one more concerned are having a fever or weight loss associated with your neck pain, or severe pain. You should let your doctor know about these symptoms if they occurr. 

The Center for Family Medicine Clinic is open:

• Monday, Tuesday, Friday 8:00-19:00

• Wednesday, Thursday, Saturday, Sunday 8:00-18:00

To make an appointment, please call: 4008-919191 or book through our WeChat patient portal.

Dr. Jean-Pierre Dhenin received training in Emergency Medicine, Pediatrics, Internal Medicine, and Cardiology at different hospitals in Lille, Douai, and Valenciennes in northern France. He also obtained a post-graduate university diploma in the management and treatment of high blood pressure. Dr. Dhenin has over 25 years of experience as a general practitioner and Family Medicine physician and used to serve as an on-site physician for the French Embassy in China. To make an appointment with Dr. Dhenin or one of our other Family Medicine physicians, please call our 24hr Service Center at 4008-919191.

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