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The Ultimate Guide to Minimizing Neck Pain Caused by Office Work

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These days, just about everyone spends a significant portion of their workday sitting at a desk.

Spending hours at a time hunched over a computer or other device is terrible for your neck — that’s why nearly 50 percent of office workers have reported experiencing neck pain at some point during a 12-month period.

Most people are aware that their desk job is bad for their neck, but they don’t know what to do to fix it. For most of us, quitting our office jobs and embarking on a new, less posture-killing career path simply isn’t an option.

So, what do you do if you work a desk job but are tired of dealing with a sore, achy neck? For starters, you can give these tips a try.

Adjust Your Computer Monitor

One of the first things you can do to relieve neck strain is to adjust your computer monitor. Make sure it’s positioned directly in front of you and is raised to eye-level. If you have to look down to see your computer screen, the monitor’s too low.

While you’re adjusting your monitor, you should also take a look at the settings on your screen to make sure it’s bright enough. If you find yourself leaning in to read text on your screen regularly, you may also want to adjust the settings to increase the font size and make it easier to see.

Adjust Your Desk

In addition to changing the orientation of your computer monitor, you may also want to adjust your desk to make it a bit more ergonomic.

Make sure your work surface is high enough that you can naturally type while keeping your wrists neutral and forearms parallel with the floor.

Your desk should also be deep enough that you can slide your monitor back at least twenty inches away from your eyes.

Must Read: How To Burn Unwanted Calories At Your Desk Job

Get a Better Office Chair

A high-quality office chair is another important upgrade you might want to make to your workstation. You office chair should have a full back the reaches all the way to your shoulders (or higher). This will give you the support you need to avoid slouching forward.

Make sure the chair also comes with good lumbar support to help you maintain a neutral spinal curve.

Finally, make sure all aspects of the chair are adjustable. That way, you can raise or lower the seat and armrests to fit your body specifically.

Use a Phone Headset

If you have to talk on the phone regularly as part of your job, consider investing in a headset. That way, you don’t have to tilt your head to hold the phone in place while you type. Over time, this puts a lot of strain on your neck muscles and increases the risk of experiencing neck pain.

Do Some Desk Stretches

Research shows that regular stretches is better for minimizing neck pain than using anti-inflammatory drugs (both over-the-counter and prescription). Not only is stretching free, but you also get to avoid the potential negative side effects that come with using anti-inflammatory drugs.

The following are two good stretches to do while sit at your desk:

  • Chin tucks — Push your head forward and stick your chin out, then pull your head back and tuck your chin in (while keeping your neck straight), as though you’re trying to make a double chin
  • Side stretches — Tilt your right ear toward your right shoulder while extending your left arm down and out to the side. Hold for 30-60 seconds before switching sides.

Do these exercises every hour to keep your neck muscles nice and loose.

Don’t Use Your Cell Phone to Check Emails

Thanks to smartphones, it’s easy for coworkers and clients to get a hold of us at all hours of the day. This means we often end up spending more time than is ideal bent over our phones checking emails.

To minimize neck pain caused by staring down at your phone, set a rule saying you can only check emails on your office computer. If someone really needs to talk to you, they can call you. Otherwise, it can wait until you get back to your desk.

Stand Up

If your office will allow it, consider swapping out your regular desk for a standing desk. As long as its height can be properly adjusted, this can significantly minimize neck pain.

If you use a standing desk, make sure you’re still working on improving your posture. A standing desk won’t do you any good if you’re still slouching over it.

In addition to adjusting the height, make sure you’re standing with feet shoulder-width apart and your trunk upright. Your neck should be directly over your spine and your head should be directly over your neck. Avoid leaning forward over your desk if you get tired — instead, lean back against a stool (there are many that are sold with standing desks) to take a break without undoing all your hard work.

Work with a Professional

No matter how much work they do to try and upgrade your workspace, some people still struggle with job-related neck pain.

If this is the case for you, you may need to work with a professional to solve your neck issues for good. This is especially true if you’re dealing with a serious neck condition like limited range of motion, numbness, or severe headaches.

A chiropractor or physical therapist will be able to work with you to put together a plan to fix these issues once and for all.

Final Thoughts

Neck pain is a common side effect of working in an office. But, it’s definitely not inevitable. There are lots of things you can do to minimize neck pain caused by your desk job, starting with the suggestions listed above.

Author Bio: Natalie Thongrit is a freelance writer who focuses primarily on fitness, health, and wellness-related content. You can connect with her on Twitter or LinkedIn, or check out her portfolio to read more of her work.

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What Are the Common Causes of Facial Sweating and How To Get Rid of It

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Hyperhidrosis, commonly known as excessive sweating affects many people worldwide. There are many types of hyperhidrosis, amongst which sweaty palms and facial sweating are the most common. Most often than not, facial sweating is accompanied by blushing as both acts are triggered by a malfunction in the body’s sympathetic nervous system.

Facial sweating many not necessarily have medical implications all the time but certainly cause a lot of discomfort and embarrassment. People suffering from this condition also have low self esteem and are not very confident. They also have a higher anxiety level.

Causes of Facial Sweating

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Facial sweating can leave a person feeling uncomfortable and embarrassed. Many people suffer from this condition but the causes for it may vary. Listed below are few most common causes for facial sweating.

1. Hereditary

This means that elders in your family, most probably a mother or father could also be suffering from this condition and has now passed it on to their offspring. Humans have between two and four million sweat glands in their body. This amount and the location of these sweat glands are related to heredity.

2. Hormone Imbalance

An irregularity in the activities of the brain and nerves can also cause facial sweating. The body’s sympathetic nervous system is responsible for guarding the body and sends instructions to the brain to open and close sweat glands based on environment conditions.

Thus, when the body experiences unusual conditions, the nervous system send mixed signals to the brain which leads to excessive sweating in the face. Emotions such as stress, nervousness, depression and anxiety can cause similar instances as it causes alterations of nerve activity in the hypothalamus.

3. Obesity

Weight issues can also lead to facial sweating. Overweight people tend to sweat more than slimmer ones because the body excretes excess minerals stored in the form on sweat. If the sweat glands are overactive in the face, it leads to facial sweating.

Treatments for Facial Sweating

1. Aloe Vera

Facial sweating can be treated with the help of aloe vera juice. Though it is milder than pure aloe vera, it is very effective in cooling the skin and brings down body temperature which causes reduction in sweating. Aloe vera juice is especially effective in regions with hotter weather and higher temperatures.

2. Witch Hazel

Witch Hazel is an effective astringent that dries out the skin and keeps it from getting sweaty. However, people with sensitive skin type should be careful while using this product as it could have adverse effects of such skin type. Antiperspirant wipes are also a good way to keep facial sweating in check. These products work gently on the skin without causing skin irritation and are designed especially to be used on the face. However, all these solutions are temporary treatments for facial sweating.

There are certain other treatments which can help you to get rid of excessive facial sweating such as High strength antiperspirants, Botox injections, Iontophoresis machine, Endoscopic thoracic sympathectomy surgery. Facial skin is very delicate and sensitive and hence one needs to be extra careful about what treatment one chooses to deal with facial sweating. Medical treatments like surgery and Botox can cause serious damage to the face if not carried out in the right manner. It is best to opt for iontophoresis machine which are safer and can be used as frequently as desired.

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Tips For Getting A Better Nights Sleep

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Are you struggling to get to sleep at night? You aren’t alone. In fact more people than ever before are finding it harder to get to sleep in the first place then stay asleep all night long. Stress, busy lives and all kinds of other problems can result in insomnia, and this can have a major impact on your health and well-being. If you’re always grumpy in the morning, it’s time to follow these expert tips to improve your bedtime routine and to get yourself into a better sleep schedule so you can optimize your sleeping patterns.

Go To Bed At The Same Time

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Lots of us have chaotic lifestyles and that often means that we have wildly different bedtimes on different days. That’s no good if you’re struggling with insomnia. Going to bed at a set hour every night and waking up at the same time, even at the weekend, will regulate your body clock and improve your sleep problems.

Relax At Night

Develop a bedtime ritual that relaxes you and helps you to get in the right frame of mind for sleep. Avoid bright screens and bright lights at night and choose activities which aren’t exciting or stress-inducing.

Don’t Nap

If you’re struggling to sleep at night, don’t nap during the afternoon. While power naps can help people cope when they’re tired in the day, they can affect their ability to sleep at bedtime. Eliminate catnaps and persevere through the day for a better night’s sleep.

Take Exercise

Exercise will make you feel tired, and the more vigorous the better. Avoid exercising too late at night though as this could stop you from sleeping.

Design A Healthy Sleep Environment

You should make sure your bedroom has the right conditions to promote sleep. Keep the temperature between 60-67 degrees for optimal sleep, and make sure there are no noises which could be disturbing. If lights are disturbing you at night, install blackout shades or wear an eye mask. Ear plugs could also help.

Make Your Bed Comfortable

It goes without saying that you need a comfortable bed for you to sleep well. Choose the best pillows and mattress you can afford and choose a supportive and comfortable mattress. If yours is older than around 9-10 years, it’s time to replace it. Making your bed as cozy and inviting as possible will promote good sleep, but make sure you choose bedding which is allergen-free. There are pillows and comforters available which are anti-allergy which could be the best choice for you.

Avoid Stimulants

If you usually eat late at night, you should move your mealtime to an earlier hour. Eating heavy meals during the evening is always a bad idea and will negatively impact your sleep. You should also avoid cigarettes and alcohol since nicotine and caffeine also disrupt your sleep patterns. Avoid eating a large meal within 2-3 hours of bedtime. If you’re hungry, eat a small snack around an hour before you go to bed.

Winding Down

Everyone’s body needs sufficient time to get into its sleep mode. That’s why you need to spend around an hour before you go to bed doing something calming and relaxing like reading a book. Electronic devices like laptops and smartphones can often worsen your sleep since the light which emanates from the screen will activate your brain.

What To Do If You Wake During The Night

Sometimes, getting to sleep isn’t the problem, it’s staying asleep that’s a major issue. If that sounds like you, you need to handle your disrupted sleep pattern in the right way. If you’re struggling to sleep get up and try doing something relaxing and peaceful until you start feeling tired again. If you wake during the night don’t check your phone as this could trigger you to be fully awake again. Don’t switch on the TV either as the bright light will affect your body rhythms.

If you’re still finding it hard to sleep on a regular basis go and talk to a doctor or discuss your problems with a sleep specialist. You might also want to start your own sleep diary which will help you to spot patterns or problems in your sleep habits so you can put changes in place.

 

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5 Benefits of Pilates for Alzheimer’s

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Pilates has a lot of great benefits for the individual, but did you know that it could help those with Alzheimer’s? That’s right, it certainly can, and here, we’ll discuss how pilates can help Alzheimer patients, or those who are at risk for Alzheimer’s in their life.

More Physical and Mental Control

Pilates focuses on one specific element: healing the body through movement. Pilates is a non-impact sort of exercise that teaches people how to have better control of their health and their life. Breathing correctly, using the correct body alignment, and also exact movements are a big part of pilates. By emphasizing the concentration of the breathing with every movement, it brings awareness not just to the body, but it helps with achieving mental clarity.

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Movement does heal the body both in a physical and mental sense, and it can be used to help bring life to the body once more, which is a big part of treating Alzheimer’s, or even the prevention of this condition.

Improves Memory

Beginning within our late 20s until the end of our lives, we lose about 1% of the volume of our hippocampus, which is the part of the brain that is a focal part of memory and cognitive function.

What does this mean? Well, it means your brain is literally shrinking.

For a very long time, scientists thought that those with a certain amount of brain cells was a constant, but recently, they have found out that our brains can actually create new cells, which will impede the shrinkage of the brain, which in turn helps us remember actions and help to combat Alzheimer’s. It also means you’ll have better learning, problem solving, and even a higher IQ. What this means as well is that if you do pilates, you can help keep your brain working.

Exercise also improves the neurogenesis of the body, which is the creation of the brain cells, and in turn, it will protect the existing cells, since it will improve the amounts of BDNF in the body, which is a nerve compound that is essentially coined to be “Miracle-Gro for the body and mind. It’s super noticeable, in that you’ll see the differences in learning almost immediately, and you’ll be able to remember so much more.

Train the Brain!

Learning activities are actually a great way to boost your brain. If you learn new activities, you can increase the amounts of the white matter within the brain, which are the fibers your body uses for communication to other parts of the body. If the neurons do have presence there, but they aren’t connecting and transmitting brain information, eventually they’ll die and it won’t help your brain stay healthy, so yes, the white parts of the brain are very important.

That’s why they encourage older individuals to learn new activities. Learning activities are a part of brain fitness, but the thing is, you don’t have to take on some convoluted and complex new hobby just to train the brain.

Exercise alone can help with this, since it teaches the brain to multitask, and in truth, it will not only benefit the mind but also the body. If you automize this, you’ll take out the benefit of the workout in half, and also double the risk of injury. So if you’re intuitive with your exercising, and engaging in pilates, you’ll realize that you’re learning new movements that are challenging for the body, along with the mind.

A Better Functioning Nervous System

Every time we use a certain area of the brain, it sets an impulse through the spinal cord to those muscle fibers that are there. it’s obviously more complicated than that, but it’s essentially that.

When we do voluntarily engage the muscles, such as core activation within pilates, you’ll realize that you’re firing in a chain of movement that may have not been used for a long time. Did you know that you have 29 muscles just in your core? That’s a lot, and we aren’t just talking about the ones to create a six-pack. By learning to use them, it essentially allows you to cleanse the nervous system, and get it to function.

So what can a healthy nervous system do for you? Well, it allows for better communication between both the brain and other elements of the body, as well as releasing the stress-fighting hormones that you have, and also improving your hormones as well in order to have a better feeling about yourself.

Stops Stress

Stress is good to get out of the body, but it’s important to not have it within the mind. If you never address this, you won’t’ be able to create stress relief period. Pilates allows you to tame mental stress into a non-existent sort of fashion, and while it may be a bit strange, mindful movements actually are really helpful for practicing to not feel like you’re stressed out. Pilates allows for the reduction of stress and improved well-being, something that we could all benefit from.

Pilates allows you to embody the ability to handle stress in its tracks, which is a huge thing. Pilates works to help with this, and in a strange manner, it’s a way to help with so many other problems as well.

By learning how to tackle stress, you can use this in order to help you have a better control of your body. In a sense, it’s a mental exercise too, so you’ll feel so much better about this once you get a chance to really take the time to learn about this too.

Remember, it isn’t just the body that can benefit from exercise. Your brain can too, and to prevent the offset of issues later on, it’s important to consider training your brain with pilates.

Pilates is a big part of physiotherapy gold coast, and it’s used to help those who are inured, or those who have stress within the body to feel better about themselves too, and in turn, they’ll be able to combat the effects of Alzheimer’s, and in turn, be able to live a happier and more fulfilling life as a result.


Author Bio: Emily loves to write on issues related to Health. She has been in this industry for 5+ years and specialises in writing educative content on Health. She loves to read trending news to keep her updated!

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