That's how it goes... You spend hours hunched over your laptop for work, scrolling through Instagram on your phone in between, and by the end of the day, your neck feels like it's in a knot. And if you're unlucky, you'll also get a headache to boot. Welcome to the club. Fortunately, you don't have to keep struggling with those annoying neck and back pain. With the right knowledge and helpful tools, you can keep that tension under control. Here are the solutions that work for you.
Why do we actually get such a stiff neck?
Our modern lifestyle is simply not good for our necks and backs. We spend an average of 7 to 8 hours a day in front of a screen, and on top of that, we check our phones an additional 150 times a day. This means we spend almost the entire day hunched over.
This "turtle neck" posture causes the muscles in your neck and shoulders to be constantly tense. Your head weighs about 11 pounds, but when you tilt it forward 45 degrees (like looking at your phone), your neck muscles feel as if your head weighs 50 pounds! No wonder we all suffer from neck pain.
In addition, stress and busy lives cause us to unconsciously hunch our shoulders and tense our jaws. This is a common pitfall for working mothers juggling deadlines, housework, and family.
Simple tips to prevent neck pain
Is there good news? Fortunately, there is. You can do a lot to prevent neck pain without completely turning your life upside down:
- Adjust your workstation : Make sure your monitor is at eye level. You should be able to look straight ahead without bending your neck. A laptop stand or external monitor can work wonders.
- Use the 20-20-20 rule : Every 20 minutes, look at something 20 feet (6 meters) away for 20 seconds. This gives your eyes and neck a well-deserved break.
- Hold your phone higher : Instead of looking down, bring your phone up to your face. It might feel awkward, but your neck will thank you.
- Exercise regularly : Get up every hour and do a few neck rolls or shoulder shrugs. Even a short walk to the kitchen helps prevent stiffness.
Neck massagers that work
Sometimes prevention isn't enough, and you just need immediate relief. Fortunately, there are now fantastic neck massagers that offer a professional massage experience at home. After extensive research, we've listed the three best devices for you:
Top 3 best neck massagers
1 - Best tested for years Auronic Shiatsu Massage Cushion
- 4 rotating Shiatsu massage heads with 3 intensity settings
- Heat function up to 40°C for extra deep relaxation
- Convenient arm loops – no attachment required
- Automatic switch-off after 15 minutes
- Suitable for your entire body
2 - The compact version Auronic Shiatsu Massage cushion
- 4 massage heads with integrated heating function
- Can be attached to your office or sofa chair
- Perfect for neck, shoulders, back and calves
- Automatic switch-off after 15 minutes
- Ideal for use in the office or at home
3 - Best Budget Option Brixy Shiatsu Massage Cushion
- 8 rotating massage heads with infrared heat
- 3 speed settings and adjustable massage direction
- Arm loops for self-determined pressure intensity
- Automatic switch-off after 15 minutes
- Versatile - for neck, back, shoulders and legs
More inspiration? Check out this one Top 10 best-selling Massage Devices on Bol.com .
Make neck massage part of your daily routine
A neck massager is most effective when used regularly, not just when the pain is already severe. Try these tips:
- Start your day right : Use your massage device in the morning for 5-10 minutes to loosen tense muscles after a night's sleep.
- Take advantage of breaks : Perfect for your lunch break or while watching your favorite show. Multitasking at its best!
- Relaxation before bed : A short massage before bed not only helps with neck pain, but can also ensure better relaxation and sleep.
- Combine with heat : Many modern devices have a heat function. This combination of massage and heat provides extra deep muscle relaxation.
Invest in yourself, you're worth it!
Neck pain doesn't have to be a part of your busy life. By making conscious choices about your posture and investing in a good massager, you can effectively manage that annoying tension. Remember: taking care of yourself isn't a luxury, it's a necessity.
With the right tools and a little extra attention to your body, you can enjoy pain-free days and more energy for all the things you love. Whether it's playing with your kids, being productive at work, or just relaxing on the couch, a pain-free neck makes everything so much more enjoyable. Time to say goodbye to that neck pain for good!
Do you want to know how you're doing with your screen usage?
Take our free digital addiction test and discover if your phone and computer use might be contributing to your neck and back pain. It's an eye-opener that will give you valuable insights in just a few minutes!
Image: Photo by Klara Kulikova on Unsplash
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