Turtleneck syndrome may not appear as serious as, say, a compressed disc in the spine. However, like any problem with your back (or any part of the body, for that matter), turtle neck syndrome can cause significant discomfort. It can distract you from the work that you need to do and reduce the overall quality of your life. And, in worst cases, it can also progress to a more serious condition that will require long-term, complex, and not to say costly, treatment.

If you suspect that you have the condition and are wondering how you can fix your turtle neck problem, you’ve come to the right place. In this blog, we’ve talked about turtle neck syndrome in several of our previous posts—from defining what it really is, explaining its symptoms, and providing tips on how to avoid it. Now, if you’re after turtleneck syndrome cure, there are several ways you can approach this. One is via the medical route, and another is via the lifestyle route. And the best way, perhaps, is to combine both. Let’s get started!

How to Fix Turtle Neck: A Look at the Options Available

Before we go into the medical route for fixing turtleneck syndrome, let us first go into the lifestyle route. Because turtle neck syndrome is caused by poor lifestyle and unhealthy habits, it only makes sense that the first step to address the problem is to tweak your lifestyle. Here are some things that you can do:

Lifestyle Changes to Address Turtleneck Syndrome

• Get Enough Rest and Manage Your Activities

The first step to fix turtle neck is to avoid the activities that strain the neck and cause the problem. These include too much use of your phone or tablet, as well as poor posture in the use of your gadgets. Apart from these, it’s important to also take breaks during prolonged periods of sitting or working on a computer. This gives your neck and back muscles a chance to relax.

• Look into Ergonomic Adjustments

Check the possibility of adjusting the height of your office chair, perhaps repositioning your computer screens with the use of accessories such as risers and monitor arms, as well as adjusting your desk height to ensure proper posture when working.

In addition to these, you can also get supportive pillows or cushions for your back. The way you are seated affects your entire body, and tensing your body when working because of lack of back support can cause harm to various muscles. Get the right support for both comfort and safety.

• Do Stretching and Strengthening Exercises

You don’t need complex exercises to stimulate and strengthen your neck and back muscles. Gentle neck stretches can help to improve flexibility, and you can do these before and after work, and also in between certain tasks, right there in your workstation. Try strengthening exercises for neck and shoulder muscles, and be sure to live an overall healthy lifestyle, too.

• Overall Lifestyle Changes

You have your exercises and stretching, as well as ergonomic adjustments to make your space more conducive to you. However, outside of work, you must also consider an overall lifestyle change to keep your muscles and bones health. Apart from keeping a good posture, some things you can also do are:

• Avoid carrying excessive weight—check how much you can handle and stick to that. If you must carry heavy weight, learn the proper techniques for lifting and moving. Ask for help, if necessary.
• Do not carry your bags on one shoulder. Try to use a backpack to balance the weight on your back.
• Ensure a good sleeping position and use appropriate pillows for support.
• Practice relaxation techniques to reduce stress and muscle tension.

All of the tips mentioned above are designed to help you live a healthier lifestyle, prevent the occurrence of turtleneck syndrome, and alleviate any symptoms you might already be experiencing.

Addressing Turtleneck Syndrome via the Medical Route

Now, if you feel that your condition is beyond fixing with simple lifestyle changes, you can look into other solutions. Below are some of the things that you can do to address turtle neck syndrome.

• Take Pain Relief Medications

Over-the-counter pain relievers such as ibuprofen (Advil, Motrin) or acetaminophen (Tylenol) can help address pain, depending on the level of the pain. For more severe conditions, you can consult a doctor, who might give prescription medications to address the condition.

• Heat and Cold Therapy

Apart from medication, you can also apply heat packs or warm towels to relax your muscles and improve blood flow. Another alternative is to use ice packs to reduce inflammation and numb the pain. This can be a supplementary therapy while you are also taking medication.

• Physical Therapy

Depending on the severity of the turtleneck syndrome that you are experiencing, the therapy that a medical professional prescribes may range from simple exercises to strengthen neck muscles and improve flexibility, to more advanced approaches and techniques such as ultrasound and electrical stimulation. Consult your doctor to learn how best to fix turtle neck.

• Alternative Therapies

Apart from medical therapies and procedures, some alternative therapies also prove effective. Acupuncture, chiropractic adjustments, and massage therapy are among the options you may also look into.

• Injections

Depending on the severity, your medical professional may recommend corticosteroid injections to reduce inflammation and pain.

• Surgical Options

In rare cases, if there is significant nerve compression or other structural issues, surgery may be necessary.

When going the medical route in the treatment of turtleneck syndrome, remember to always consult a good healthcare professional to determine the most appropriate treatment based on individual symptoms and medical history.

The best approach when going for medical treatment to fix turtle neck will be to do it together with some or all of the lifestyle changes mentioned above. This will ensure the best results and a faster relief from pain and discomfort.

With a combination of the right habits and medication, it is possible to find cure to turtleneck syndrome.

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MotionGrey is a Canadian standing desk company that specializes in ergonomic furniture. We supply and install only the best quality standing desks and ergonomic chairs in the country. We offer free shipping within Canada and the US.

What made you switch to standing desks? Our products are designed with wellness as the focal point. From our electric standing desks to our office and gaming chairs, we deliver best value by putting your health, safety, and comfort as top priority. Boost your creativity and level up work performance. We want you to create great outcomes so we’re providing you only the best tools to make them possible.

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