Tension in the neck or shoulders can lead to a stiff neck. Tension may also affect other parts of the body. Whatever the case, it’s painful and can lead to a lot of discomfort.
A stiff neck can feel like an invisible collar made of needles that makes every movement a challenge; sometimes it’s impossible to contemplate moving at all. But what causes it? It is often the result of hours spent sitting at a desk, sleeping in an awkward position, stress or too much exercise. Poor posture can also cause muscles to tighten up.
Fortunately there are many ways of relieving this tension: heating pads or sports balms can stimulate the circulation, while a hot bath relaxes both body and mind. And if you don’t have time for a professional massage, there are simple self-massage techniques that can help get your muscles moving again.
If the tension is in your neck
To relieve the tension, you need a rubber ball or tennis ball, a piece of string and a high-backed chair or similar. Put the ball between the back of the chair and your neck and shoulders, then try moving gently, without pressing too hard, to massage the tense muscles. You can use the string to get the ball back in the right position.
Roll away back pain
You can relieve specific areas of muscle tension in your back with a fascia or yoga roller. Simply place the roller on the floor, position your back on it and gently massage the muscle area with small, slow movements.
It is important to identify and correct the causes of tension in order to stay problem-free over the long term. Recurring muscle problems often lead to us adopting a protective posture, which in turn results in further tension. If the triggers cannot be clearly identified or the pain persists for several weeks, a visit to the doctor is recommended.
Relaxed and healthy at work
SWICA’s prevention management team supports companies with an assortment of presentations, courses and webinars on workplace ergonomics. Trained occupational therapists can visit a company and show each employee how to optimise their personal workstation set-up.
During courses on screen ergonomics, participants learn how physical complaints may be down to the set-up of their workstation, and how targeted muscle exercises help to prevent pain caused by sitting for prolonged periods.
