Introduction

In times of working from home and hours of screen time, neck pain has become part of everyday life for many people. The constant sitting posture and looking at the monitor lead to tension and pain in the neck and shoulder area. Traditional Chinese Medicine offers effective strategies to alleviate and prevent these complaints. In this article, we will introduce you to TCM methods that can help you reduce neck pain and improve your well-being.

Causes of neck pain from a TCM perspective

In TCM, neck pain is often explained by stagnation of Qi and blood or the penetration of external pathogenic factors such as wind and cold. Prolonged sitting and lack of movement can impair the flow of energy in the meridians, leading to tension and pain.

TCM strategies for relieving neck pain

• Acupressure
  • Effect: Pressure on certain points can release tension and promote the flow of energy.
  • Application: Self-massage of points such as GB20 (Feng Chi) at the back of the head.
• Cupping
  • Effect: Drainage method based on negative pressure.
  • Application: By placing glass or plastic cupping glasses, a vacuum is created that stimulates the lymph flow and drains harmful substances from the body. At the same time, the connective tissue is massaged.
• Moxibustion
  • Effect: Heat application with dried mugwort herb to relax the muscles.
  • Application: Can promote blood circulation and dispel cold from the meridians.
• Herbal plaster
  • Effect: Plasters with warming herbs can be applied locally to the painful area.
  • Application: Promotes relaxation and reduces inflammation.
• Movement exercises
  • Effect: Simple stretching exercises from Qi Gong relax the muscles.
  • Application: Regular breaks for neck rotations and shoulder circles.

Practical tips for everyday work

• Ergonomic workplace design
  • Adjust the monitor and chair so that your neck remains in a neutral position.
• Active and passive movement
  • Get up and move around at least once an hour.
  • Incorporate evening walks into your daily routine. This also promotes restful sleep.
• Mindfulness
  • Pay attention to your posture and correct it if necessary.
  • Make sure you take regular, short breaks at work. This will give you new energy and greater efficiency.
• Hydration
  • Drink enough water to keep your muscles supple.

Dietary recommendations

• Warming foods
  • Stews, soups or even just warm water can help to relax the muscles.
• Avoidance of cold
  • Reduce your consumption of cold food and drinks.

Conclusion

Neck pain caused by working at a computer doesn’t have to be a problem. With TCM methods, you can actively do something for your health and prevent pain. Small changes in everyday life and the use of TCM techniques can make a big difference.