Neck pain is something that we have
all experienced sitting in front of our computers for a long period of time.
You focus on your work, sit in front of the computer for hours, and you are
beating the deadline – but, at what cost?
After spending continuous days of
working, you could notice that your neck stiffens. The neck pain is often
accompanied by sore muscles and Headache Causes. There are many reasons
why your neck hurts after sitting across a computer screen for a long time,
some of which include sitting in a wrong posture, stress, and lack of physical
activity for a long duration of time.
You have to understand the various reasons that have caused the neck pain to prevention and treatment of neck pain. The treatment of neck pain is specific to the cause. We have discussed a few causes, prevention, and treatment for neck pain below:
1. Posture Problems – The wrong posture is a common cause of neck
pain. In the case of sitting in a wrong posture for a long period of time, your
muscles are strained. Your spine and girdle build tension once you start
experiencing neck soreness. The muscles tire after staying in the same posture
for a long time. It becomes painful for the muscles surrounding the neck area.
According to Everything
Health, the best prevention technique to avoid neck pain is to
maintain a proper posture. Avoid sitting in the same position for several hours
as it can severely strain your neck, back, and shoulders. If you cannot avoid
sitting at work, you can limit your time to 30 minutes and get up for a quick
break, walk, or stretch. Correct your posture. Avoid slouching by providing
good support to your lower back. Another way to prevent neck pain at work is by
switching to a standing cubicle at regular intervals. While standing and
working, maintain a comfortable distance between both your feet and avoid
slouching.
2.
Wrong desk set-up – Your work
station is very important as you spend most of your time there. It is critical
that you place your desk well as it can contribute to neck pain. The height of
the desk should complement your height as well as the chair. You should be able
to type on your computer’s keyboard naturally. If the height is more, get a
keyboard drawer.
To prevent neck pain due to a wrong
desk placement, adjust your desk height to enable you to work comfortably. The
desk should be enough to accommodate your computer, and the width should be
enough to place a distance of 20-25 inches between you and the monitor screen.
3. Wrong chair – As important as your desk is, to maintain a proper
posture, you need a comfortable chair. Invest in a good office chair which will
help you to work in a sitting position for a long period time. The chair should
be flexible and help you maintain a correct posture at all times.
Your chair should have lower back
support to prevent slouching forward. It should support your natural position
of sitting and not let your muscles strain. The seat’s height should be
adjustable. Having the right chair solves half your problems. It is the
economical treatment for neck pain caused by sitting at work.
4. Stress – Work stress is a probable cause of neck pain while sitting in front of a computer or laptop. Stress
leads to building up tension in your shoulder muscles. You tend to slouch a
little as you get anxious, it is part of your body’s response to stimuli. The
slouching of shoulders cause tension in the muscles surrounding the neck as
well.
This is one reason why stress
management plays a significant role in getting rid of neck pain while sitting
in the office. Stress could be managed by taking short breaks, taking a massage
regularly, release work pressure by dealing with deadlines effectively and
meditate away all the tensions. Neck pain is common among corporate employees.
Regular stretching and exercise also help in reducing tension developed in the neck and shoulder muscles. Do not take a neck pain lightly; it could cause a permanent strain in the neck muscles. If the pain lasts longer, consult a doctor.
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