ways to help fix a sore neck?
I have a herniated disc in my neck. I do stretching and strengthening exercises when I remember to, and when it’s bothering me (you might want to see a physiotherapist for one or two sessions to learn the exercises), I sleep with a neck roll instead of a pillow most nights, and I take muscle relaxants and non-steroidal anti-inflammatories (ibuprofen, naproxen, aspirin) at the first sign of trouble (because if I let it get bad, I’m in for a week or more of pain). Make sure that you get up, stretch and walk around at least once an hour when you’re working at a desk (set a timer if need be), my neck always gets worse if I’m so into work that I forget to get up and stretch. Meditation, yoga or any kind of stress-relieving relaxing exercise is a real help, I have had neck problems forever and my shoulder muscles compensate by having a default setting of “tense enough to bounce a quarter off”, I need to consciously work on relaxing my upper body, and I need to do it a few times a day. When I
The most important thing I’ve done to overcome arm, neck, and shoulder problems has been fixing my furniture. Get your desk setup ergonomically (I won’t attempt to define that here) get yourself a real chair, get your keyboard at the right height. You’re only 22 so you probably don’t have too much experience with the creaks that come with aging (I only have a little more) but one thing that’s important to keep in mind is that injury can develop in one place because of a misalignment in another place. For example, your neck may be sore because you don’t have both feet on the floor when you work. You like to sit with one leg crossing the other, which puts a tilt in your hips, which shifts your weight onto one side, so you tend to lean on one armrest, which means your neck has to hold your head up all day to keep it from falling left. Since you’re right-handed, this is your mouse arm, and the combination of tension from your mouse arm to your neck plus the off-kilter positioining is killi
I have neck problems, often aggravated by how I sleep. I have found a buckwheat hull pillow and sleeping on my back with pillow under my knees helpful. The buckwheat hulls are hypoallergenic and act like a bean bag under my neck. I try to keep my head in alignment with my neck. It’s hard to get used to your head being so low after years of regular pillows. It took me awhile, and now I can’t sleep without it. I try and do stretches throughout the day to help things. It sounds like you workout plan is a great start. Good luck!