- Consistency in therapy sessions is the key to recovery.
- Avoid sleeping on a soft pillow or without a pillow.The edge of the pillow should be above the shoulders, not under them.Limit phone use; use a hands-free headset instead of holding the phone to your ear for long periods to avoid neck and shoulder strain.
- Avoid intense sports activities.Do not lift heavy objects, regardless of the reason.Limit screen time to a maximum of 30 minutes per session when using a computer.Ensure the computer screen is at eye level, large enough, and positioned at a comfortable distance to prevent strain.
- When looking at your phone, do not tilt your head forward—this increases pressure on the neck. Instead, raise the phone to eye level or use a phone holder.Apply warm compresses on the neck muscles for 15 minutes per session, 2-3 times daily to relieve tension.Avoid exposure to cold air currents.Limit continuous driving to a maximum of 20 minutes to prevent neck stiffness.Regularly perform prescribed neck and shoulder exercises, as they are crucial for successful treatment.
- Avoid cold infections and psychological stress, as both can negatively impact neck vertebrae and muscles.
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