Summer holidays have flown by and it is time to head back to the school or college benches. For young people and students, this often means sitting for long hours, carrying heavy backpacks and spending a lot of time on smartphones and laptops. Unfortunately, this can lead to annoying neck and shoulder pain. But no worries, we are here for you with useful tips to prevent these complaints and ensure a healthy start to the new school year.
Tip 1: Pay attention to your posture:
Good posture is essential to prevent neck and shoulder pain. Make sure you sit up straight with your back against the backrest of your chair. Keep your shoulders relaxed and your neck straight. Avoid sitting hunched over for long periods as this can cause tension on your back and neck.
Tip 2: Carry your backpack correctly:
A heavy backpack can put a lot of strain on your neck and shoulders. Choose a backpack with wide, padded shoulder straps and adjust the straps so that the backpack sits close to your back. Distribute the weight evenly on both shoulders and avoid unnecessary items in your bag. Wear the backpack on both shoulders instead of on one side to avoid asymmetrical load.
Did you know that your backpack should only weigh about 10% of your body weight? So how can you make sure you don't carry unnecessary gear?
- if possible, make use of lockers to store heavy books and folders in between.
- A half-litre bottle of water already weighs 500 grams. Choose to fill this pass at your training site, for example.
- Bonus tip: make sure heavy things in your backpack are placed against your back and not at the front. If it is close to your body, it is less stressful for your back.
Tip 3: Limit the use of smartphones and laptops
We understand that smartphones and laptops are indispensable these days, but overuse can lead to neck and shoulder pain. Try to take regular breaks and stretch your neck. Keep your device at eye level so that your neck is not constantly bent downwards. If possible, use an ergonomic stand or cushion to reduce the strain on your neck.
Tip 4: Take active breaks
Prolonged sitting can build up tension in your neck and shoulder muscles, as well as low in your back. Get up regularly and take a short walk to stretch your muscles and stimulate circulation. Do simple exercises such as neck and shoulder rolls to reduce tension.
Tip 5: Provide an ergonomic workplace
If you spend a lot of time studying or working at a desk, make sure you have an ergonomically sound workplace. Make sure you have a comfortable chair with good support for your back. Adjust the height of your desk and chair so that your elbows rest at a 90-degree angle on the desk.
Tip 6: Strengthen your neck and shoulder muscles
Strengthening your muscles can help prevent symptoms. Add regular exercises to your routine aimed at strengthening your neck and shoulder muscles. This can range from simple stretching exercises to yoga or strength training.
Physiotherapy for neck and shoulder pain
Remember, preventing symptoms starts with awareness of your posture and habits. By making small adjustments to your daily routine, you can make big improvements. Should you nevertheless suffer from neck or shoulder pain, do not hesitate to contact us. At FRISKFYSIO, we have specialised physiotherapists who can help you reduce your symptoms.
To do so, please call 0855000333 or mail to info@friskfysio.nl or use the contact form on our website.
We wish you a successful and pain-free academic year!
