As a mom with a demanding executive job, finding relief from neck pain while sitting can be a game-changer. Balancing the demands of work and family while dealing with discomfort is no easy feat. However, there are strategies you can employ to ease the strain on your neck and reclaim your comfort. Lets discuss some practical tips tailored specifically for moms of younger kids who work in executive roles, in this 2 part blog.
Ergonomic setup: Ergonomics is quite the buzzword nowadays but just buying an ergonomic chair or a standing desk does not ensure reduced neck or back pain. Position the top of your screen 5 to 10 degree below your horizontal gaze. This positions your cervical spine in a neutral, a position in which the joints and muscles of the neck are in an optimal position. This in turn minimises the stresses on the Cervical spine and thus prevents neck pain. This is known as a chin nod and can also be done a postural correction exercise to correct your neck posture throughout the day. To perform a chin nod, keep your gaze neutral and then nod your chin down by 5 to 10%.
Stress Management:
As a mom working in a high stress executive position, Mental stress or anxiety can be a constant part of your everyday work life. However chronic stress can be the contribute to muscle tension and exacerbate neck pain. When you are stressed or anxious, your posture changes. This is commonly seen as shrugged and rounded shoulders. In order to balance your head on these rounded shoulders you need to poke your head out, leading to a forward head posture. The muscles in the chest area are more contracted than normal and those on the upper back are lengthened. These poor postures change the length tension relationship between the muscles leading to pain. Adopt stress management techniques such as deep breathing exercises, meditation, or mindfulness practices to alleviate mental stress.
It is important to know that most of the issues leading to neck pain are caused by inflammation. If you want to learn more about how to reduce your inflammation and neck pain you can find the details HERE.
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