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4 Neck Pain-Reducing Tips for Long Hours at the Computer

Updated: Dec 15, 2022

Do you spend hours at a time working on the computer? If so, you're not alone. Many people have to sit in front of a screen for their job. Unfortunately, this can lead to neck pain. Neck pain from sitting for too long is usually caused by over-stressing the muscles of the neck due to poor posture. If your have improper posture your muscles will have to work harder causing fatigue and eventually pain. In this blog post, we will discuss 4 tips that can help reduce neck pain from long hours at the computer. Neck pain is a common problem, but there are many ways to treat it!



1. Adjust your work place set up: If your computer screen is too low, you may find yourself slumped over and looking down. Looking down too far with your upper back rounded puts a lot of stress on the muscles of the neck. This is usually the case with working at a laptop. Ergonomically, laptops were not designed for comfort. The screen is attached to the keyboard, which makes it impossible to have good posture working at a laptop. Make sure that the top of your computer screen is at eye level. Your chair should be comfortable and support your back. If you do not have a good chair, try using a pillow or towels to support your low back. Keeping the low back in the right position with make it easier to sit up straight without your head coming forward. Lastly, make sure that your screen is close enough so you don't need to lean forward or get your head closer to the screen to read the font.


2. Adjust your posture: There are two types of common sitting positions. The first is the percher. This is the person who sits on the edge of the chair unsupported. This causes the back and neck to have to work too hard to hold you up during 6-10 hours of sitting. The other is the sloucher. This is the person who sits at the mid chair to the edge of the chair and leans all the way back to the backrest. This causes the spine to round forward, which will put stress on the neck. The ideal position is to sit your butt all the way to the back of the chair as far as your can. Allow the shape of your chair (given you have a decent office chair) to support your back.


3. Take more frequent breaks: Taking movement breaks can be key. If you are staring straight forward all day not moving your neck it is bound to get stiff. There is really no way to avoid a stiff neck without moving it. Since most people have many more virtual meetings these days it means a lot more time faced forward staring at a screen.


4. Do neck exercises before and after work: Neck exercises can help prevent neck pain and stiffness. Neck exercises are easy to do and don't take much time at all. Try this one:- Start by sitting up tall in your chair with your shoulders down and back.- Gently tilt your head to the right, bringing your right ear towards your right shoulder. You should feel a stretch in the left side of your neck. This is a great way to stretch the scalene muscles. Hold this stretch for about 30 seconds each side.


Neck pain is a common issue, but there are many things you can do to help reduce it. Neck exercises, posture adjustments, and movement breaks can all help! If you have neck pain that does not go away with these tips, please consult a physical therapist or another medical professional. Neck pain is often caused by muscle imbalances and can be helped with specific exercises. Don't suffer from neck pain any longer- try these tips today!


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