How To Deal With Back, Neck And Shoulder Pain.

As a beautician, you often sit in the same bent-over position for hours at a time, not infrequently resulting in back, neck and shoulder pain. From those mild muscle pains to even herniated discs - of course we want to avoid that!

Therefore: 5 smart tips. Because nothing should get in the way of your passion for the job.

Text: Lisa Ploeger

The survey we conducted among more than 2,000 eyebrow and eyelash specialists revealed that as many as 70% suffer from back pain. In addition, 66% of them suffer fromneck complaints and 50% experience shoulder complaints. So it is important to pay regular attention here. Because if you do not sufficiently tackle or prevent these complaints, the chances of failure are high. You will not be the first to have to stop working because of back, shoulder and neck complaints.

The first step to reducing back, neck and shoulder pain is to pay attention to your posture. For eyebrow specialists, who often work in a bent position for long periods of time, good posture is super important. This means being conscious of having a straight back and supporting your weight evenly across both feet. An ergonomic chair or stool can also help improve healthy posture. By regularly taking a moment to think about your posture, you reduce the strain on your back and the chances of getting back, neck and shoulder pain are greatly reduced.

Especially during longer treatments, you sit in the same position for a long time. Regular exercise is therefore also very important. Exercise helps you relax your muscles and improve blood circulation.

• Doing a few stretching exercises in between treatments can really make a difference in back, neck and shoulder pain. Tension is reduced and you feel your body become more flexible.
  
  
• During long treatments, it is also important to take short breaks to walk or stretch. This way you activate the muscles and prevent stiffness and back pain.

You'll be right behind if you don't exercise your back. By exercising regularly, you strengthen your back muscles, reducing back, neck and shoulder pain. Don't like the gym? No worries! Sports like swimming, yoga and pilates are also great for strengthening your back muscles. These sports also improve the flexibility of your back.

Below are 3 exercises that can reduce back, neck and shoulder pain.

1. Lumbar extension exercise: Lie on your stomach with your hands under your shoulders and your elbows bent. Slowly lift your upper body while extending your arms. This brings your back into a slight backward bend. Hold this position for a few seconds and then return to the starting position. These exercises help strengthen your back muscles and improve the flexibility of your spine.
   
   
2. Knee-to-Breast Stretch: Lie on your back with your knees bent and your feet flat on the floor. Bring 1 knee to your chest and hug it with both hands. Hold this position for a few seconds and then switch feather legs. This stretch helps relieve tension in the lower back and glutes.
   
   
3. Planks: Lie on your stomach and support yourself on your forearms and toes. Your body should form a straight line from your head to your heels. Hold this position, tighten your abdominal muscles and keep your back straight. Try holding this position for a few seconds to a minute. You can build up the time you hold the position. Planking helps strengthen the core muscles, including the back muscles. This helps improve stability and support of the spine.

Sufficient sleep is often overlooked when combating back, neck and shoulder pain. As an eyebrow specialist, you have a physically demanding job. In this regard, a good night's sleep is therefore important for muscle recovery and reducing tension in your back. Aim for a consistent sleep schedule and adequate rest between long workdays.

Good sleep position also helps reduce back, neck and shoulder pain. For example, lie on your back with a supportive pillow under your knees.

Your lifestyle and eating habits also deserve some extra attention.

• A healthy diet can help maintain a healthy weight and reduce pressure on your back.
  
  
• Foods rich in calcium and vitamin D are especially important. Consider dairy products, green leafy vegetables and oily fish. These contribute to strong bones and muscles.
  
  
• Furthermore, try to limit coffee, alcohol, sugar and processed foods. These can cause inflammation in your muscles and joints, which can worsen back, neck and shoulder pain.

Below we have listed the nutrients that can contribute to a stronger back and fewer symptoms:

• Calcium and vitamin D: Dairy products such as milk, yogurt and cheese are good sources of calcium. Oily fish, such as salmon, mackerel and sardines, are rich in vitamin D.
  
  
• Omega-3 fatty acids: anti-inflammatory properties of omega-3 fatty acids prevent inflammation and thus back, neck and shoulder pain. Oily fish such as salmon, trout and herring, as well as flaxseed, chia seeds and walnuts, are good sources of omega-3 fatty acids.
  
  
• Magnesium: Green leafy vegetables such as spinach, kale and chard, are rich in nutrients such as magnesium. Magnesium is important for muscle function and relaxation. This also reduces back pain.
  
  
• Antioxidants: Fruits and vegetables contain antioxidants that help fight inflammation and protect cells. Fruits and vegetables such as berries, oranges, peppers and broccoli help reduce back pain.
  
  
• Water: Sufficient hydration is also very important for reducing back pain. It contributes to proper blood flow and prevents dehydration.