Ergonomic Tips to Prevent Neck Pain at Work

Have you experienced pain or stiffness in your neck while working? You wish it would just go away, but you don’t know how to treat it, and it annoys you. 

Luckily, you don’t have to endure the pain anymore. Here are a few ergonomic tips to prevent neck pain at work.

Understanding Neck Pain in the Workplace

Sitting in front of your computer monitor for extended periods causes neck pain. Poor workstation setup drives poor sitting posture habits such as forward head posture and hunched back. Over time, this causes muscle tension in the neck, progressing to chronic pain.

7 Essential Ergonomic Tips for Neck Pain Prevention

If you’re working a desk job, you’re at risk of having chronic neck pain. To prevent it from happening, you need to make specific changes to yourself and your workspace. Here are some ergonomic tips to prevent neck pain at work.

Adjust Your Monitor Height

If you’re experiencing neck pain at work while on computers, you need to adjust your screen height. A computer screen below eye level forces you to move your head forward, leading to “tech neck.” Elevate your screen at eye level to keep your neck neutral.

Use a Supportive Chair

Office chairs are the main culprits of poor posture, contributing to neck pain. Get a chair with lumbar support to encourage a healthy spinal curvature, leading to a neutral neck position. For optimal posture support, adjust your chair's height so both feet are planted on the floor.

Position Your Keyboard and Mouse Correctly

A keyboard and mouse placed far from your body encourage you to lean your head and strain your neck. Such poor ergonomics also causes posture problems that affect your back and hips. To improve posture, keep peripherals close and at a height that rests just below your elbows.

Take Frequent Breaks

Take regular breaks from sitting to break prolonged static neck position. Stand up every 30 minutes to decompress your cervical spine, which will relieve tension. Add some neck exercises to relax your neck and prevent stiffness.

Mind Your Posture

Poor posture alters the curvature of your entire spine, causing the upper area to curve inward. This slouching leads to neck pain at work. To maintain good posture, constantly remind yourself to straighten your back, relax your shoulders, and align your head with your spine.

Use a Phone Headset or Speakerphone

Cradling your mobile device between your shoulder and ear for a long time causes neck strain. You can avoid this by going hands-free. Use earphones when taking calls or turn on the speaker to hear the caller from a distance. These features help you take care of your neck.

Incorporate Neck Stretches

As a way of managing neck pain, you can also do frequent neck stretches while you’re sitting. Do gentle neck rotations or tilt your head to the side and hold for 30 seconds. These quick exercises immediately relieve neck stiffness, making you feel relaxed and productive.

Incorporating Neck Relief Techniques into Your Routine

Whether sitting at your office desk or outside, caring for your neck is possible. To relieve neck pain and strengthen neck muscles, make it a routine to do these exercises at least thrice daily.

• Neck Turns: Gently turn your head from side to side. Do one set of ten reps.
• Neck Tilts: Gently tilt your head from side to side. Do one set of ten reps.
• Head Rotations: Bow and rotate your head clockwise, then repeat counterclockwise. Do one set of 30 seconds.
• Shoulder Rolls: Roll your shoulder blades inward for ten reps, then outward for another ten reps. Do one set.

When to Seek Professional Help

If you’re already experiencing chronic neck pain, it’s time to seek help from a licensed professional. As a preventive measure, spotting the signs early and getting a neck pain treatment immediately is much better. Watch out for these symptoms.

• Persistent pain for more than 3 weeks
• Neck muscle spasms
• Decreased neck mobility
• Headaches

Consult with trusted professionals if you feel these symptoms. Led by Dr. Shahen Simian, our team at Allied Pain and Wellness offers treatment plans personalized to your needs. You can trust that our therapeutic techniques will give you a pain-free neck in no time.

Takeaway

Whatever your circumstances at work, it’s essential that you follow our ergonomic tips to prevent neck pain at work. They are proven practices that make you feel better while sitting at your desk. 

For early treatment of chronic neck pain, seek professional help. A trusted chiropractor like Dr. Simian will make you feel safe while freeing you from pain. Book a consultation with Allied Pain & Wellness today and reclaim your productive life.