Avoid Future Pain
NECK PAIN
Neck pain is more common in women, than in men. (6:1 ) (2:2)
Neck pain usually goes away with home treatment. (7:1) Less than 5% of neck pain patients need surgery. (8:1)
AVOID NECK PAIN
Exercise regularly to strengthen your neck muscles. (1:6) (3:2a)
Be aware of your posture, and make sure you always stand and sit up straight. Sit facing forward on a chair with your lower back supported. Adjust your computer screen to eye level. (4:4, 5)
If you work at a computer, take regular breaks to stretch your neck. (4:3)
Sleeping in a comfortable position on a firm mattress is recommended. Pillows under the waist and head can be used for support by people who sleep on their side and on a pillow under the knees can be used by those who sleep on their backs. Pillows under the head should not force the neck not to bend too much.
SHOULDER PAIN
The shoulder is the most mobile joint in the body. (2:1)
Shoulder pain is the third most common musculoskeletal pain that people ask their doctors about. (4:1)
AVOID SHOULDER PAIN
Do daily shoulder exercises to strengthen the muscles around the shoulder joint. (2:16) (8:7)
If your job requires repetitive movements, make sure you take regular breaks to relax your shoulders. (6:1)
Physiotherapy can help to prevent ongoing pain in the future, if you go to regular sessions with a qualified professional. (10:1) (8:10)
BACK PAIN
Lower back pain affects about 80% of people at some point in their lives. (4:1)Regular exercise is the best way to avoid lower back pain. (5:1)
AVOID BACK PAIN
Regular exercise is the best way to avoid future lower back pain. Strengthening the muscles in your back, hips and legs and your core abdominal muscles can help. Aim to do some anaerobic training (core muscle strengthening) as often as possible, But, ask your doctor before starting any strenuous exercise. (2:11)
Lifting objects correctly, will help to prevent possible back injuries. The knee should be bent enough that the arms are level with the object lifted. The legs, not the back, should be used to lift. Heavy objects should rather be carried close to the body. (5:10)
Adjust your office chair. Sit with your back straight and your feet flat on a footrest. Avoid sitting for long periods, and take regular breaks to stretch your back muscles. (5:9)