Masks Are For Protection And Prevention Not Pain.

As of May 13th all Los Angeles residents are required to wear masks when they leave their homes until further notice.  The wearing of a mask, a rule to help prevent the spreading of COVID-19,  can increase stress to an already tense environment by putting unintended strain on the neck and shoulders.

The new norm of wearing a mask is causing some people undue neck and shoulder pain. The reason for this pain is adaptive posturing. Wearing a mask is causing some be people to make inadvertent changes in their posture. These changes in posture are creating new and excessive stresses and strains on the neck and shoulders.  However, these postural adjustments and pains are easily preventable.  With no timeline on the mask wearing rules and recommendations, knowing the correct posture to have while wearing a mask is very necessary.

How Not To Wear A Mask

1.   Don’t Cover Your Eyes

Unfortunately, this actually happens. Don’t cover your eyes.  Not only to prevent postural pain, but more importantly to prevent the risk of falling or running into to something.

2.   Excessive Head Tilt/Extension

People often tilt their head back to improve their vision,  to keep their mask up and in place, and/or some believe they can breath better in this position. All those reason are false and unnecessary. Protruding the chin and tilting your head back actually causes your neck extensor muscles on the back the head to constantly contract while lengthening the flexor muscles in the front of the neck.  Being in this position for a prolonged period can cause neck pain, headaches, mid back pain, and jaw pain. If your mask is placed appropriately on the bridge of your nose your field of vision will not be obstructed. Pulling the gator mask higher on the back of your head will also eliminate the need to protrude the chin.

3.   Excessive Neck Flexion/Forward Head

Excessive neck flexion mask posture is a posture used because people believe it improves vision, ventilation, and keeps their mask in place. However, excessive neck flexion or chin tucked posture contracts the neck flexors in the front of the neck and lengthens the neck extensor in the back of the head leading to pain, increased tension, headaches, and forward head and shoulder posture.  Proper fitting of the mask eliminates mask slippage and the need to tilt the head down to see.  Tilting your head down also limits your ability to breath through your mouth.

Correct Posture While Wearing A Mask

In a relaxed, neutral neck posture, the ear is aligned with the shoulder and both the neck flexors and extensors are not overly active.  The shoulders are relaxed and the chest is up. Maintaining this posture in both sitting and standing will not only help prevent neck and shoulder symptoms, but also can assist in preventing upper extremity and lower back pain and strain by maintaining proper ergonomic and postural alignment. Your mask should also be worn close to the the bridge of the nose as to not obstruct vision and to maintain a seal.

Further Tips To Prevent Mask and Posture Related Pain

• Everyone’s face is different, you may need to try multiple styles/sizes
• If you need to wear your mask for a prolonged period try to take breather breaks throughout the day
• Alternate types of mask to limit skin irritation on the face and ears
• Fit your mask close to the bridge to limit any chance of vision obstruction
• The same mask doesn’t work with all activities. You may need to try a different mask for work and recreation
• Rinsing your glasses with soap and water may prevent glasses from fogging up
• Simple exercises throughout the day (see below) can also limit stress and anxiety and prevent postural pains

Shoulder Rolls

• Roll your shoulders up and back
• 10 times
• Couple Times Per Day

Upper Trap Stretch

• Tilt your ear towards your shoulder.
• Hold 20-30 seconds
• Couple Times Per Day

Levator Scap Stretch

• Nose towards your armpit
• Hold 20-30 seconds
• Couple Times Per Day

Until there is a vaccine the mask rule may be with us for a while.  With proper posture and mask fitting, the mask can serve its purpose without causing you unnecessary pain. Currently life in general is stressful enough, don’t let wearing a mask add to that stress.