Neck pain in office workers.
Neck pain in desk workers is a common and often preventable issue. Almost 70% of Australians are white collar workers and spend a significant portion of our day sitting at desks, staring at computer screens, and typing away on keyboards.
While this lifestyle may seem harmless, it can take a toll on our bodies, particularly our necks. Neck pain in desk workers has become one of the most common complaints, and its impact on productivity and overall well-being cannot be ignored.
In this blog, we will explore the causes of neck pain in desk workers and strategies to help minimise this.
Causes of Neck Pain in Desk Workers
1. Poor Posture: One of the primary culprits behind neck pain in desk workers is poor posture. Slouching, leaning forward, or tilting the head downward for extended periods can strain the neck muscles and lead to discomfort.
2. Prolonged Sitting: Sitting for long hours without adequate breaks can cause stiffness and tension in the neck and shoulder muscles.
3. Inadequate Ergonomics: An improperly set up workspace can contribute to neck pain. Factors such as the height of your chair, the position of your computer monitor, and the design of your keyboard and mouse can all play a role.
4. Sustained positions: Predominately using one monitor without frequent changes may cause aggravation to one side of the neck, leading to stiffness and muscle spasms.
5. Stress: High-stress levels can lead to muscle tension, particularly in the neck and shoulders. Stress-induced muscle tightness can result in chronic neck pain.
Prevention Strategies
1. Ergonomic Workspace: Ensure your desk, chair, monitor, keyboard, and mouse are set up ergonomically. Adjust your chair's height so your feet are flat on the ground, and position your monitor at eye level to reduce strain on your neck.
See below for an ideal ergonomic set-up.
Other comments:
Body position - Hip, shoulder and ear should be in-line or slightly back. i.e. sitting your upper body shoulder be positioned 90-120degrees in relation to your leg.
Resting elbow position - Resting comfortably on the table so that there is 90-120degrees bend at your elbow joint.
2. Frequent Breaks: Take regular breaks to stand up, stretch, and move around. A quick walk or simple neck and shoulder stretches can help alleviate tension. We recommend a standing break every 25-30minutes.
3. Proper Posture: Maintain good posture by sitting back in your chair with your feet flat on the ground. Keep your computer screen at eye level, and use a chair with good lumbar support.
4. Neck Exercises: Incorporate neck and shoulder exercises into your routine to strengthen the muscles in these areas. Simple exercises like neck tilts, neck rotations, and shoulder shrugs can be helpful.
5. Stress Management: Practice stress-reduction techniques such as deep breathing, meditation, or yoga to reduce muscle tension and relax your neck and shoulders.
I’ve tried these strategies but I’m still in pain?
If you've tried the strategies above and other means of pain relief without success, it’s time to seek a professional’s opinion.
Don't suffer any longer, contact our team over the phone or book online. Our expert team of Physiotherapists are here to assess your condition, offer tailored solutions, and help you find lasting relief. Your health and well-being are our top priorities!