The pressure of prolonged online learning and work, along with the habit of binge-watching games and movies for hours on end, is causing neck and shoulder pain to become an increasingly common problem, not only among middle-aged people but also among students and young adults.
This may seem like a simple condition, but if left untreated, it can seriously affect the spine, mobility, and quality of life in the long term. So how can you prevent neck and shoulder pain starting now?
Neck and shoulder pain is a condition characterized by muscle tension, stiffness, or injury to the cervical spine and surrounding neck and shoulder muscles. Patients often experience dull or radiating pain from the neck down to the shoulders and shoulder blades, sometimes accompanied by numbness in the hands, limited neck movement, headaches, and dizziness.
The most common cause today is incorrect posture for extended periods while using computers, phones, studying, and working online. Constantly bending the head puts significantly more pressure on the cervical spine than in a normal posture. In addition, lack of exercise, prolonged stress, incorrect sleeping positions, or insufficient physical activity are also factors contributing to the increasing prevalence of neck and shoulder pain, which is becoming more common among younger people.
Reduce the risk of neck and shoulder pain.
To reduce the risk of neck and shoulder pain, pay attention to the following:
1. Maintain proper posture when using electronic devices.
One of the most important principles for preventing neck and shoulder pain is maintaining correct posture when studying, working, and using electronic devices.
When sitting at a computer or phone, keep your head straight, your eyes looking straight ahead, and hold the screen at eye level to avoid bending your neck. Prolonged bending not only strains neck muscles but also increases the risk of premature cervical spine degeneration.
Your back should be kept straight, pressed against the backrest, and your shoulders relaxed naturally, without tensing or hunching your neck. The chair and desk should be adjusted to suit your height, so that your feet touch the ground, your knees are at a right angle, and your forearms rest comfortably on the desk.
In particular, you should minimize the habit of sitting on the floor, lying on your side, or lying on your stomach while using laptops or phones. These postures twist the spine, create uneven pressure on the neck and shoulders, and easily lead to prolonged pain and stiffness.
2. Avoid sitting for too long or continuously.
Many people have a habit of sitting continuously for hours on end to study, work, or relax, forgetting to take breaks. This causes prolonged stiffness in the neck, shoulder, and back muscles, and reduces blood circulation.
The "60-minute – 5-minute" rule is recommended by experts to reduce pressure on the spine. Specifically, after every 60 minutes of work, stand up, walk around, change your posture, and spend at least 5 minutes doing light exercise.
Patients typically experience a dull ache or aching pain radiating from the neck down to the shoulders and shoulder blades.
During this time, you can perform simple movements such as stretching and slowly rotating your neck. These small but regular movements help relax muscles, improve blood circulation, and significantly reduce the risk of neck and shoulder pain.
3. Increase physical activity every day.
Physical activity plays a crucial role in protecting the spine and musculoskeletal system. Maintaining a habit of exercising for at least 30 minutes each day helps increase muscle strength, improve cervical spine flexibility, and effectively prevent aches and pains.
Gentle sports like walking, yoga, and swimming are considered very good for the spine. Swimming, in particular, helps reduce stress on the joints and strengthens the muscles in the neck, shoulders, and back. Yoga and stretching exercises improve posture, reduce stress, and prevent premature degeneration.
Additionally, young people can perform simple neck and shoulder stretching exercises at home such as tilting their head to the left and right, gently bending and straightening their neck, slowly rotating their neck in a circular motion, straightening their arms, and stretching their shoulders. Each movement should be performed slowly and without sudden jerks to avoid injury.
Qigong: Qigong is a form of gentle exercise suitable for many ages, and is particularly effective in preventing and improving neck and shoulder pain. Qigong exercises focus on slow movements combined with deep breathing to stretch muscles, increase flexibility, and improve circulation.
Regular daily exercises help reduce neck and shoulder stiffness, prevent premature cervical spine degeneration, and improve overall health. Doctors or rehabilitation specialists can guide you through simple exercises tailored to your individual needs, making them easy to perform at home.
4. Massage the neck, shoulders, and upper back area.
Neck and shoulder massage is a fairly effective method for relieving pain, relaxing muscles, and improving blood circulation. However, this method needs to be performed correctly and at reputable medical facilities. Self-administering acupressure incorrectly or having it performed at unqualified facilities can be counterproductive and even damage the cervical spine. Therefore, patients should consult a doctor or a properly trained traditional medicine practitioner before applying this method.
In summary, neck and shoulder pain is a common problem, especially among young people, who often downplay it, assuming it's just ordinary muscle fatigue. However, if the pain is persistent, recurs frequently, or is accompanied by numbness in the hands, dizziness, or headaches, it's crucial to seek medical attention promptly for an accurate diagnosis. Early detection and lifestyle adjustments can help prevent many dangerous spinal conditions later on.
Neck and shoulder pain is entirely preventable if individuals proactively change their daily habits. Maintaining correct posture, getting adequate rest, exercising regularly, and taking care of your spine from a young age are the "keys" to long-term health protection.
With online learning and working becoming increasingly common, paying attention to cervical spine health not only helps reduce immediate pain and discomfort but also contributes to maintaining a high quality of life, effective learning, and work performance in the future.