Stiff Neck at the Office? 7 Tips to Adjust Your Workstation

By Medically reviewed by hellodoktor

By sitting most of the day during working hours can be hurtful to your neck. There are points of why neck pain constantly occurred and this includes; postural strain, your desk arrangement, monitor setup, proper chair, as well as stress management. Creaky or tense on the neck compromised the well-being of your physical health, thus, ways of preventive care should be taken into consideration with several suggested tips as below.

Maintain good posture

When you are sitting at your desk, adjust your chair for your comfort. Sit on the chair and place your feet flat on the surface of the floor and make sure your back’s positioned against the chair. Your head should be straight with your ears must be directly above your shoulder and don’t lean down your head too much.

Adjust your computer

Place your monitor directly in front of you and make sure the monitor doesn’t place too low as it may angle your head downward and increase the load on your neck. You have to raise the monitor up if you find yourself have to look down to see the screen or else, you may feel as if loads on your neck. If you’re using a laptop for work purposes, link it to a larger monitor to helps you read contents easily as well as positioning your head with a proper position. Put your keyboard close enough so that your elbow may bend around 90 degrees and doesn’t cause exhaustion on the elbow and hands.

Spare time for standing

Sitting on the chair for hours can be fatigue and it is not good for your neck and your back. You may spare one or two hours by standing to relieves your body from prolonged pressure of sitting. Another option is by adopting a standing desk or adjustable work desk which can give you an option to keep switching from sitting to standing whenever you need a break from one motionless position.

Restrain the use of the phone

When we are holding the phone for texting, for example, the position of the phone usually be around our chest or lower part of the body. So that our head tends to bend forward to reach the visibility of what appears on the screen. Prolonged periods of head’s bending can cause distressful muscle ache for a short term as well as disc injuries in the long term. To prevent this incident, you can raise the phone at the level of your eyes, limit the texting time or taking breaks from phone contact frequently.

Do the neck stretching

Simple stretching of the neck may be helpful to relieve the muscle from any pain. Chin tuck is suggested to reduce the neck pain and it can be performed either when you are sitting or standing. It is recommended to perform 10 times chin tuck for 5 to 7 sets each day. You may divide to perform the chin tuck while doing your morning routine, when you are commuting from home to office and when you are having a break time.

Walk around

Walking is a great way to improve your overall health. Walking known for the goodness to your cardiovascular, strengthen bones and boost up the muscle endurance. You may also walk around your office for every half hour to help stretches your muscle. This way could help reduce the back, neck, or shoulder pain or whenever you feel achiness or tightness.

Stay hydrated

Drinking water helps the discs, which have the spongy structures to stay hydrated. The discs need two important things to minimize the shrinkage; water and movement. The water will help the discs to stay strong, bendable and spongy as the discs are made up mostly of water. The spinal joint ability to move will decrease if the spinal is injured or not maintaining the water percentage and it will less functional than before.

Hello Health Group does not provide medical advice, diagnosis or treatment.

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