Does this picture look like you? Maybe you are forced to work from home without the proper ergonomics or simply been trying to fill out your EI for hours and hours… Either way, we got you!

Having tension in your neck/ shoulder areas is a struggle that many people encounter on a daily basis – with and without quarantine. This is primarily due to posture while sitting at a computer desk for long periods of time.

While there are many underlying pathologies like decreased cervical lordosis, arthritis, etc. that play a role in this pain cycle, there are some tips that you can do right now to help manage your pain.

HOME TREATMENT

• HEAT – use a moist heat pad on your neck and shoulders throughout the day. Even when you are at the computer.
• FIX YOUR ERGONOMICS – In going along with the philosophy of treating the cause, not just the symptoms, if you don’t correct the variable that is causing you pain, no matter what you do, the pain will eventually return.
• TENS – use your TENS machine PRN (as needed). I like to use the TENS with heat over top of it for maximum relief for this condition.
• THORACIC STABILIZER – If we have already dispensed a thoracic stabilizer to you, get back to using it. Start doing to program which came in the box when you got it. If you can’t find it, here is the link for the manual.
  • https://posturemedic.com/pdfs/UserManualJan2015ENGLISH-WEB.pdf
• CERVICAL ORTHOSIS – If you have been diagnosed with decreased cervical lordosis and been prescribed and dispensed a cervical orthosis, use it the way you were prescribed.
• THERAPEUTIC EXERCISES
  • THORACIC MOBILITY and SCAPULAR STABILITY
    • https://theprehabguys.com/patient-portal/?playlist=VENAFQHJ
    • https://theprehabguys.com/patient-portal/?playlist=H22VKMIX
  • NECK STRETCHES AND MOBILIZATIONS
    • https://theprehabguys.com/patient-portal/?playlist=ZF5FX4LK
  • GENERAL MOBILITY – see previous article on mobility
    • https://szf.bbb.mybluehost.me/quarantine-mobility/

It is important to note that, the above treatment options, although can help manage pain for most patients, the underlying cause must be corrected or else the pain cycle will continue. Hopefully, we are back soon so we assess your situation, identify your specific issues and develop a customized treatment program.

If you have any questions, comments or concerns, please do not hesitate to contact us!