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How to Prevent Neck Pain While Sitting at Your Computer Desk

Written By Atlanta Spine and Wellness on October 5, 2020

rsz textneck2If you find yourself sitting behind your desk for the majority of the day, you’re not alone. Due to modern digital lifestyles and technology, 80% of the workforce currently works in an office setting or remotely. However, a sedentary lifestyle puts you at risk of experiencing poor posture, neck pain, and severe health concerns like obesity and heart disease. 

Are you looking for neck pain treatment options? Let’s take a closer look at how you can prevent pain while at the office or working remotely.

4 Ways to Avoid Neck Pain at Work

Any amount of extended sitting can cause discomfort and irritation to your neck or back. To feel more comfortable during your 8-5 work hours, check out these four easy tips for neck pain relief:

Practice Good Posture

When sitting at your desk, keep your back flush against your office chair and firmly place your feet flat on the floor. Keep your ears directly above your shoulders, so your head stays in a neutral position. To avoid poor posture, adjust your chair’s height, so your thighs are slightly angled down, and your weight is distributed through your sit bones.

Implement Workplace Ergonomics

Workplace ergonomics is the science behind adjusting your office furniture and tools to fit your body’s capabilities and limitations. Consider your body weight, height, and job function when adjusting the: 

  • Computer monitor
  • Keyboard 
  • Mouse
  • Desk 
  • Footrest

Stand and Walk More

Sitting down all day fatigues your body and makes it more challenging to maintain good posture. If available, consider investing in a standing desk so you can spend an hour or two on your feet.

Likewise, remember to take breaks and move your body after prolonged amounts of sitting. After each couple of hours, walk around for about 10-20 minutes to stretch your muscles and avoid any tightness. 

Reduce Screen Time

With over 3.5 billion smartphone users worldwide, most people in the office are always attached to their phones. However, when you repeatedly bend your head forward to look at a message, you contribute to long-term joint injuries. Answer your emails through a desktop computer instead of your phone to avoid discomfort.

Chiropractic Neck Pain Treatment in Chamblee

Neck pain is an unfortunate result of advanced technology and long working hours poured over a desk. If you’re experiencing discomfort in your neck, Dr. Christopher Heitman, D.C., and Dr. Jessica Oudekerk, D.C., will develop a personalized neck pain treatment plan to help you achieve long-term wellness.

Neck pain doesn’t have to be your reality! Schedule an appointment at Atlanta Spine and Wellness today.

Posted In: Chiropractic Neck Pain