{"id":8732,"date":"2022-01-26T15:18:40","date_gmt":"2022-01-26T15:18:40","guid":{"rendered":"https:\/\/tvn.tv-multi-theme.com.216-70-96-51.jvv2-rfnp.accessdomain.com\/?p=8732"},"modified":"2022-05-13T20:31:07","modified_gmt":"2022-05-13T20:31:07","slug":"alleviating-neck-pain","status":"publish","type":"post","link":"https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/personal-wellbeing\/alleviating-neck-pain\/","title":{"rendered":"Alleviating Neck Pain for Veterinary Professionals"},"content":{"rendered":"<p class=\"p1\">Has your job become, quite literally, a pain in the neck? If so, you\u2019re not alone. Following animal attack injuries, sprains and strains are the next most common workplace injuries to affect veterinary nurses and assistants.<sup>1<\/sup> Whatever your specific role as a veterinary nurse, the long hours and physical strain associated with the job likely take a toll on your body.<\/p>\n<p class=\"p3\"><span class=\"s1\">Standing or sitting for significant periods, restraining patients in unusual positions, lifting heavy objects incorrectly, and staring at a low computer screen can lead to muscle imbalances and, consequently, injuries. But by strengthening and stretching the appropriate muscles, you can aid in avoiding this chronic pain in the neck and instead focus on providing optimal care for your patients. <\/span><\/p>\n<hr \/>\n<p class=\"p3\" style=\"text-align: left\">Watch Saleema demonstrate the stretches and exercises described in the article:<\/p>\n<p class=\"p3\" style=\"text-align: left\"><div class=\"su-youtube su-u-responsive-media-yes\"><iframe width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/X76rV58Bc0g?\" frameborder=\"0\" allowfullscreen allow=\"autoplay; encrypted-media; picture-in-picture\" title=\"\"><\/iframe><\/div>\n<hr \/>\n<h2 class=\"p4\">Why Does My Neck Hurt?<\/h2>\n<p class=\"p3\"><span class=\"s1\">Several unique work-related scenarios can lead to neck discomfort. Injuries to cervical vertebrae, discs, ligaments, or nerves typically involve more complex solutions that your physician should facilitate.<sup>4<\/sup> However, chronic muscular discomfort can be a result of poor posture or overuse. One of the most challenging cervical conditions to avoid, not just in the veterinary workplace but also in one\u2019s everyday life, is often referred to as \u201ctech neck\u201d or \u201ctext neck syndrome.\u201d<sup>5 <\/sup>Text or tech neck earned its catchy names from the action that causes it: peering down at one\u2019s phone. But texting is not the only activity that can cause negative consequences. Veterinary nurses are at risk for similar neck flexion postures while performing occupational tasks, including looking down at a clipboard while recording vitals, peering over a patient in surgery for extended periods, or staring at a low computer screen. This repetitive and prolonged downward glancing motion puts unnecessary stress on the cervical supporting muscles.<sup>6 <\/sup>Fortunately, you can help protect your body from this common syndrome with intentional strengthening and stretching movements.<sup>7 <\/sup><\/span><\/p>\n<h2 class=\"p4\">Strength Training Exercises<\/h2>\n<p class=\"p3\"><span class=\"s1\">By strengthening the often-underactive muscles that support the head and neck, you can improve your alignment and reduce your risk of work-related neck injuries.<sup>8<\/sup> Perform 1 or both of these movements daily. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Always consult your physician before adding new exercises to your routine and seek medical attention if you experience pain during any of these movements. <\/span><\/p>\n<h3 class=\"p5\">Chin Tuck<\/h3>\n<ul>\n<li class=\"p6\"><span class=\"s1\">Sitting or standing with a neutral spine, place 1 to 2 fingers on your chin. <\/span><\/li>\n<li class=\"p6\"><span class=\"s1\">Gently guide your chin directly backward, creating a \u201cdouble chin\u201d appearance. Pause when you feel slight tension in the back of your neck. <\/span><\/li>\n<li class=\"p7\"><span class=\"s1\">Hold for 5 to 10 seconds and slowly return to the starting position. Repeat 5 to 10 times. <\/span><\/li>\n<\/ul>\n<h3 class=\"p5\">Supine Head Lift<\/h3>\n<ul>\n<li class=\"p6\"><span class=\"s1\">Begin by laying on your back with your shoulders and the base of your head in comfortable contact with the ground. <\/span><\/li>\n<li class=\"p6\"><span class=\"s1\">Glance down toward your toes as you gently tuck your chin toward your neck\/chest. <\/span><\/li>\n<li class=\"p6\"><span class=\"s1\">Gently elevate your head off the floor\u2014no more than \u00bd to 1 inch. <\/span><\/li>\n<li class=\"p7\"><span class=\"s1\">Hold for 5 to 10 seconds and slowly release. Repeat 5 to 10 times. <\/span><\/li>\n<\/ul>\n<div id=\"attachment_8737\" style=\"width: 1918px\" class=\"wp-caption aligncenter\"><img fetchpriority=\"high\" decoding=\"async\" aria-describedby=\"caption-attachment-8737\" class=\"wp-image-8737 size-full\" src=\"https:\/\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/01\/Lookman_TVNWinter22_Neck_Fig1.png\" alt=\"\" width=\"1908\" height=\"786\" srcset=\"https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/01\/Lookman_TVNWinter22_Neck_Fig1.png 1908w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/01\/Lookman_TVNWinter22_Neck_Fig1-300x124.png 300w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/01\/Lookman_TVNWinter22_Neck_Fig1-1024x422.png 1024w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/01\/Lookman_TVNWinter22_Neck_Fig1-768x316.png 768w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/01\/Lookman_TVNWinter22_Neck_Fig1-1536x633.png 1536w\" sizes=\"(max-width: 1908px) 100vw, 1908px\" \/><p id=\"caption-attachment-8737\" class=\"wp-caption-text\">Chin Tuck (A) Push back with 2 fingers to create a \u201cdouble chin\u201d appearance and pause when you feel slight tension in the back of your neck. Supine head lift (B) Note in the example how the head lifts no more than 1 inch off the ground. Illustration: Remie Geoffroi<\/p><\/div>\n<h2 class=\"p4\">Stretching Movements<\/h2>\n<p class=\"p3\"><span class=\"s1\">Gentle stretching movements can help alleviate and prevent cervical discomfort and can even provide stress relief. Perform these stretches a few times daily, preferably before your workday, while standing in surgery, or anytime you need a moment of calm.<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Be sure to avoid overextending the muscles involved by holding each static movement for no more than 15 to 30 seconds.<sup>9<\/sup> If these stretches cause pain at any point, discontinue immediately and consult your physician.<\/span><\/p>\n<h3 class=\"p5\">Upper Trapezius Stretch<\/h3>\n<ul>\n<li class=\"p6\"><span class=\"s1\">Begin by slightly extending your left arm to the side, creating a 15\u00b0 to 30\u00b0 angle with your body.<\/span><\/li>\n<li class=\"p6\"><span class=\"s1\">While looking ahead with your shoulders squared, allow your right ear to fall toward your right shoulder. Do so slowly and only until you feel a slight, gentle pull in the opposing side of your neck.<\/span><\/li>\n<li class=\"p7\"><span class=\"s1\">Hold for 15 to 30 seconds, then repeat on the other side.<\/span><\/li>\n<\/ul>\n<p class=\"p8\"><span class=\"s1\"><b>Regression:<\/b> Limit your range of motion or remove the arm extension.<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\"><b>Progression:<\/b> To deepen the stretch, you may place your right hand on your head. Do not pull down with this hand; simply allow the weight of your hand to deepen the stretch.<\/span><\/p>\n<h3 class=\"p5\">Levator Scapulae Stretch<\/h3>\n<ul>\n<li class=\"p6\"><span class=\"s1\">Start with squared, relaxed shoulders, staring directly ahead.<\/span><\/li>\n<li class=\"p6\"><span class=\"s1\">Extend your left arm slightly, creating a 15\u00b0 to 30\u00b0 angle with your body.<\/span><\/li>\n<li class=\"p6\"><span class=\"s1\">Allow your right ear to gently fall toward your right shoulder. Stop as soon as you feel a slight pull in the left side of your neck.<\/span><\/li>\n<li class=\"p6\"><span class=\"s1\">Then, slowly rotate your head and bring your nose toward your right armpit. Again, go only as far as your body will allow while feeling a gentle pull across your neck and shoulder.<\/span><\/li>\n<li class=\"p7\"><span class=\"s1\">Hold this position for 15 to 30 seconds, then complete on the other side.<\/span><\/li>\n<\/ul>\n<p class=\"p8\"><span class=\"s1\"><b>Regression:<\/b> Limit your range of motion or remove the arm extension. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\"><b>Progression:<\/b> You can deepen this stretch by placing your right hand on the top of your head, allowing the weight of your hand to deepen the stretch without pulling on your head.<\/span><\/p>\n<div id=\"attachment_8738\" style=\"width: 2033px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-8738\" class=\"wp-image-8738 size-full\" src=\"https:\/\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/01\/Lookman_TVNWinter22_Neck_Fig2.png\" alt=\"\" width=\"2023\" height=\"743\" srcset=\"https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/01\/Lookman_TVNWinter22_Neck_Fig2.png 2023w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/01\/Lookman_TVNWinter22_Neck_Fig2-300x110.png 300w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/01\/Lookman_TVNWinter22_Neck_Fig2-1024x376.png 1024w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/01\/Lookman_TVNWinter22_Neck_Fig2-768x282.png 768w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/01\/Lookman_TVNWinter22_Neck_Fig2-1536x564.png 1536w\" sizes=\"(max-width: 2023px) 100vw, 2023px\" \/><p id=\"caption-attachment-8738\" class=\"wp-caption-text\">Upper Trapezius Stretch (A) Allow your left ear to fall to your left shoulder slowly until you feel a slight, gentle pull in the opposite side of your neck. Levator Scapulae Stretch (B) Slowly rotate your head, bringing your nose toward your armpit until you feel a gentle pull across the neck and shoulder. Illustration: Remie Geoffroi<\/p><\/div>\n<h2 class=\"p4\">Special Considerations in the Veterinary Practice<\/h2>\n<p class=\"p3\"><span class=\"s1\">In addition to appropriate muscle activation, a few intentional changes can help alleviate strain on your neck to reduce discomfort. Implement these in your practice as early as tomorrow.<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\"><b>Elevate your computer screen.<\/b> To avoid prolonged neck flexion while working at a computer, it\u2019s important to have your monitor at the optimal level. The best practice is to ensure the top of your screen is even with or just below your eye level while sitting upright with a neutral spine.<sup>10<\/sup> This can be challenging to achieve with shared computers in a hospital setting. Don\u2019t hesitate to elevate your monitor or laptop with a textbook or case of canned food if you plan to type or read for longer than a few minutes. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\"><b>Remain cognizant of your posture.<\/b> Check in with your posture several times throughout the day. This is particularly important during long stints of looking down or sitting at a computer. Set an hourly alarm as a reminder to correct your posture or enlist an accountability buddy to stretch with during lunch to reset your alignment. Better yet, lead your team in a flexibility break each day to improve everyone\u2019s posture. <\/span><\/p>\n<h2 class=\"p4\">Improve Patient Care and Self Care<\/h2>\n<p>The \u201cMovement Is Medicine\u201d series will focus on common areas of discomfort for veterinary nurses in the workplace, starting with the neck. Although this series will primarily discuss how intentional movement can protect your body on the job, it\u2019s important to note that physical activity can also boost mood, elevate confidence, improve focus, increase energy, reduce stress, and improve quality of life.<\/p>\n<p>Adults should engage in at least 150 minutes of moderate-intensity aerobic activity plus 2 days of strength training each week.<sup>3<\/sup> This might feel like an inconvenience\u2014the last thing on your mind after a long shift\u2014but think of it as an exercise prescription. You would want your clients to comply with prescribed recommendations, so aim to hold yourself accountable for 30- to 45-minute sessions 5 times each week.<\/p>\n<p>The key to adding fitness to your routine is to discover a modality of movement that you enjoy. In addition to these straightforward movements outlined in this series, try hula hooping, tai chi, fencing, bowling, rowing, dancing, or swimming. Find something that you truly look forward to.<\/p>\n<p class=\"p3\"><span class=\"s1\">Your ability to continue caring for your patients depends on your own self-care, and this includes caring for your body. By strengthening underutilized muscles and stretching, you can aid in injury prevention. Your future self and patients will thank you. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Has your job become, quite literally, a pain in the neck?<\/p>\n","protected":false},"author":9,"featured_media":8736,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"iawp_total_views":0,"footnotes":""},"categories":[198],"tags":[],"class_list":["post-8732","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-winter-2022","column-movement-is-medicine","clinical_topics-personal-wellbeing"],"acf":{"hide_sidebar":false,"hide_sidebar_ad":false,"hide_all_ads":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.7 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Alleviating Neck Pain for Veterinary Professionals | Today&#039;s Veterinary Nurse<\/title>\n<meta name=\"description\" content=\"Working in the veterinary profession is a physically tolling job. 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These easy stretches and exercises are easy to incorporate into your daily work day.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/personal-wellbeing\/alleviating-neck-pain\/\" \/>\n<meta property=\"og:site_name\" content=\"Today&#039;s Veterinary Nurse\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/todaysveterinarynurse\" \/>\n<meta property=\"article:published_time\" content=\"2022-01-26T15:18:40+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-05-13T20:31:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/01\/TVN_Movement-is-Medicine.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"990\" \/>\n\t<meta property=\"og:image:height\" content=\"419\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Sandy Walsh, RVT, CVPM\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sandy Walsh, RVT, CVPM\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/navc.sitepreview.app\\\/todaysveterinarynurse.com\\\/personal-wellbeing\\\/alleviating-neck-pain\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/navc.sitepreview.app\\\/todaysveterinarynurse.com\\\/personal-wellbeing\\\/alleviating-neck-pain\\\/\"},\"author\":{\"name\":\"Sandy Walsh, RVT, CVPM\",\"@id\":\"https:\\\/\\\/navc.sitepreview.app\\\/todaysveterinarynurse.com\\\/#\\\/schema\\\/person\\\/a23b723e80e334bfb601dfa22ef8e6cd\"},\"headline\":\"Alleviating Neck Pain for Veterinary Professionals\",\"datePublished\":\"2022-01-26T15:18:40+00:00\",\"dateModified\":\"2022-05-13T20:31:07+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/navc.sitepreview.app\\\/todaysveterinarynurse.com\\\/personal-wellbeing\\\/alleviating-neck-pain\\\/\"},\"wordCount\":1365,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/navc.sitepreview.app\\\/todaysveterinarynurse.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/navc.sitepreview.app\\\/todaysveterinarynurse.com\\\/personal-wellbeing\\\/alleviating-neck-pain\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/navc.sitepreview.app\\\/todaysveterinarynurse.com\\\/wp-content\\\/uploads\\\/sites\\\/3\\\/2022\\\/01\\\/TVN_Movement-is-Medicine.jpg\",\"articleSection\":[\"Winter 2022\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/navc.sitepreview.app\\\/todaysveterinarynurse.com\\\/personal-wellbeing\\\/alleviating-neck-pain\\\/#respond\"]}]},{\"@type\":[\"WebPage\",\"MedicalWebPage\"],\"@id\":\"https:\\\/\\\/navc.sitepreview.app\\\/todaysveterinarynurse.com\\\/personal-wellbeing\\\/alleviating-neck-pain\\\/\",\"url\":\"https:\\\/\\\/navc.sitepreview.app\\\/todaysveterinarynurse.com\\\/personal-wellbeing\\\/alleviating-neck-pain\\\/\",\"name\":\"Alleviating Neck Pain for Veterinary Professionals | Today&#039;s Veterinary Nurse\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/navc.sitepreview.app\\\/todaysveterinarynurse.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/navc.sitepreview.app\\\/todaysveterinarynurse.com\\\/personal-wellbeing\\\/alleviating-neck-pain\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/navc.sitepreview.app\\\/todaysveterinarynurse.com\\\/personal-wellbeing\\\/alleviating-neck-pain\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/navc.sitepreview.app\\\/todaysveterinarynurse.com\\\/wp-content\\\/uploads\\\/sites\\\/3\\\/2022\\\/01\\\/TVN_Movement-is-Medicine.jpg\",\"datePublished\":\"2022-01-26T15:18:40+00:00\",\"dateModified\":\"2022-05-13T20:31:07+00:00\",\"description\":\"Working in the veterinary profession is a physically tolling job. 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