Whether you are writing as part of your job, or if you are doing so for pleasure, there are plenty of distractions that come along that can take you away from your task at hand. One of those can be the discomforts that are associated with neck pain from writing. You are most likely sitting in a position that puts pressure on your ligaments, tendons, and muscles in that area that you wouldn't typically have.
You can have problems from taking notes, writing, researching, reading, or even get neck pain from studying something because of the angle you are sitting on. The head is bent forward causing pain that is often referred to as writer's neck.
With the prolonged variation in your otherwise healthy posture, neck pain can be inevitable if you don't take the proper steps to prevent or alleviate it. With these five extremely useful tips, you can be rid of your neck pain so that you can get back to doing what you love… writing!
1. Avoid Writer's Neck with a Proper Office Layout
The first thing that you should do to give yourself the best opportunity to avoid neck pain is setting up your office in the most ergonomic fashion. You should be able to look at your computer monitor at eye level. If you are straining your neck either up or down to get the view you want, you are going to get neck pain from writing after any length of time in that position.
Additionally, make sure you have a comfortable and supportive computer chair. You want to sit straight up in your chair with your feet on the floor. Your elbows need to sit at your sides, and your forearms should be parallel to floor as you type. Some writers have found it beneficial to sit on an exercise ball instead of a chair because your body will automatically make the adjustments necessary to balance you out and straighten your spine.
But wait a minute; what do these body parts have to do with your neck? Any misalignments along the spine are going to affect different parts of the body. You have to keep everything correctly lined up to have your system run at its optimum level.
2. Keep Water Nearby to Ward Off Neck Pain
It is essential to keep yourself hydrated for several reasons. You've probably already heard about how you need to drink eight 8-ounce glasses of water a day to keep your body functioning properly. However, did you know that part of that functioning is related to your neck and spine?
There is water found all throughout the spinal cord including in the area between the vertebrae. When you are born, there is about 80% water in this area. This water provides lubrication and keeps a proper disc height and spinal alignment. It starts to deplete with age. Without the water, the discs begin to wear down, and you end up with more pressure on the cervical discs which results in further neck pain.
So, you can prevent all of this, or at least slow the process down a little bit by keeping water near your workspace. Even if you generally drink tea, coffee, or some other type of beverage regularly, you should also include water. Rotate them if you have to, but make sure you get that H20 in if you want to avoid neck pain.
3. Take Breaks to Avoid Neck and Upper Back Pain from Writing
You might really be on a roll with your writing, and the last thing you want to do is stop. You have probably done it before. Get up and do something only to come back and find that you have lost all your ability to come up with the great ideas you had before.
Sometimes that's the risk you have to be willing to take to avoid neck pain from writing. When it comes in, that can affect your ability to think as well, so it's best to take those breaks even if you don't want to. Every 30 minutes or so is sufficient for most people. There are various things that you can do during your breaks including:
• Go for a short walk
• Have a healthy snack
• Stretch
• Lay down comfortably for a few minutes
• Meditate
• Read a book
• Call a friend
When you come back to your workstation after a break, you are going to feel energized and ready to get back to writing. More importantly, you aren't going to have a stiff neck distracting you from creating some of your best work.
4. Give Yourself Options for Writing
If you are someone that only works in one location, you should start thinking about creating different ways to complete your writing. With the plethora of devices available today, you don't have to only sit at your personal computer desk all the time. Think about investing in any of the following equipment:
• Tablet
• Laptop
• Smartphone
• Different types of mouses
• Standing desk
• Dictation software
You can get a USB drive if you want to work from different devices and save what you are doing and move it around to wherever you are going to write. If you are doing something from a piece of equipment that doesn't support a USB, you can always shoot your work through your email and pick it up that way as well.
With all the technology out there, there is no reason why you have to limit yourself. Not only is moving between different work settings good for your neck, but you might also be surprised to discover what it can do for your creativity as well.
5. Visiting A Chiropractor for Writers Neck
Chiropractors are highly trained in conditions involving pain in the neck area. They can provide you with various adjustments, mobilization, traction, and other non-invasive treatment options to help in reducing any discomforts.
A qualified chiropractor in Anchorage or in your local area can also advise you on exercises to complete at home. Each will help to keep your neck strong enough to support the average 10 or so pounds that the head weighs. Other recommendations for pillows for sleeping on can be determined after an evaluation of what kind of comfort and support would best benefit your individual situation. That way you can wake up feeling refreshed, pain-free, and ready to write!
Works Cited:
A Patient's Guide to Anatomy and Function of the Spine. (n.d.). Retrieved July 24, 2018, from University of Maryland Medical System: https://www.umms.org/ummc/health-services/orthopedics/services/spine/patient-guides/anatomy-function
Neck Pain. (n.d.). Retrieved July 24, 2018, from Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/neck-pain/symptoms-causes/syc-20375581
Neck Pain. (n.d.). Retrieved July 24, 2018, from U.S. Nationaly Library of Medicine: https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0027055/
Wells, D. B. (2018, February 23). 5 Stretches to Ease Your Neck Pain. Retrieved July 24, 2018, from Better Health Alaska: https://betterhealthalaska.com/5-stretches-ease-neck-pain/
What Does a Chiropractor Do for Neck Pain. (n.d.). Retrieved July 24, 2018, from Better Health Alaska: https://betterhealthalaska.com/chiropractor-resources/what-do-chiropractors-do-neck-pain/
Yntema, S. K. (2015, September 29). Writer's Neck. Retrieved July 24, 2018, from Swenson Book Development: https://www.swensonbookdevelopment.com/blog/2015/writers-neck/
Images:
#1 - https://www.verywellhealth.com/back-and-neck-pain-4014758
#2 - https://pixabay.com/en/youtuber-blogger-screenwriter-2838945/
#3 - https://pixabay.com/en/business-meeting-electronics-1238188/
#4 - https://pixabay.com/en/beard-break-business-businessman-2642609/
#5 - https://pixabay.com/en/business-man-adult-american-boss-3380350/
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