The Worst Habits that Cause Turtleneck Syndrome

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Do you think you’re suffering from turtleneck syndrome? If you usually feel pain on your neck and surrounding areas such as the shoulders and upper back, including headache, it’s likely that the condition is turtleneck syndrome.

man with headache

And yes, the good news is that there are ways you can take to address the problem and alleviate the pain, but the first thing you must do is to determine the factors that may be contributing to or causing the problem, and then eliminate them.

Turtleneck Syndrome: What causes it?

Like so many other body pains you experience at work, turtleneck syndrome is often a result of unhealthy habits and lifestyle. Check out the most usual causes so you’ll know how to address them and find relief:

woman getting neck treatment

Excessive use of electronic devices

These cover a lot of several devices, including phones, tablets and e-readers, as well as laptops and computers. When you constantly look down on your phone for extended periods of time while browsing social media or the internet, this can strain the muscles in your neck and lead to turtleneck syndrome.

The solution: Manage your use of electronic devices, ensuring that you don’t use them too long and too often unless needed. Monitor your screen time to make sure you’re not overdoing it.

Poor posture at work

Prolonged use of the computer makes individuals more prone to slouching on their seats, and the same is true when using devices with bigger screens such as tablets and e-readers.

When you multitask and do things such as cradling your phone between your ear and shoulder or cradling it against your neck when talking to someone while typing on your laptop, this can also cause excessive strain on your neck and shoulder muscles, leading to pain.

Lastly, the tendency to lean forward when typing or look down when using your phone increases the angle of your neck and puts more pressure on the cervical spine, contributing to the development of turtleneck syndrome.

The solution: Consider proper ergonomics at work. This means designing a workstation that has the proper ergonomic desk chair, as well as an adjustable standing desk that will allow you to remain comfortable while seated and to alternate between sitting and standing as you work, ensuring you regularly correct your posture to protect your body.

Failure to take regular breaks and exercise

If you live a sedentary lifestyle with not enough movement in a day, your chances of developing turtleneck syndrome are high. Staying in one position for too long, especially a position that subjects your muscles to pressure, can lead to discomfort and pain, and eventually conditions like the turtleneck syndrome.

The solution: Make sure to strengthen your muscles through exercise. And when working, don’t forget to take regular breaks to stretch and walk around.

The turtleneck syndrome is a lifestyle-related health condition. This means that while it can be challenging to deal with, addressing the problem is easy with a positive lifestyle change. Start by designing your space to make it more ergonomic, and then follow through with the right and healthy habits.

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