After sitting at your desk all day in the same position
, you are often left feeling stiff, sore, and just downright miserable.
When sitting for a prolonged time, it's normal for you to slouch and assume an unnatural body position. This can potentially cause more pain and discomfort.
Fortunately, there can be an easy fix. By looking closely at your workspace and the factors surrounding it, you can find the cause (and solution) of your pain-causing problems.
The key to reducing neck pain is to determine what is triggering your symptoms. The most common causes of neck pain while sitting are all related to four primary triggers:
● The chair you use
● Stress POSTURE
While working at a computer, maintaining proper posture can be crucial when trying to reduce neck pain.
Sitting for an extended period can cause significant postural strain in your shoulders, neck, and back, almost always resulting in discomfort.
While sitting in the same position, these muscles can become tired and painful. This forces the surrounding muscles to help compensate them. Before you know it, all the muscles in your neck and shoulders are flaring up in pain.
This can also be caused by looking down in an unnatural position at a laptop or smartphone.
There are many ways to resolve neck pain related to posture. For starters, you must try repositioning yourself every 20-30 minutes.
This can be as simple as standing up to stretch or going for a short walk around the room.
Try to limit prolonged smartphone usage. Looking down at a phone or screen can cause you to arrange yourself in an unnatural position and this can cause your spinal column to work harder to support your neck, resulting in more pain.
For optimal postural position, you should be sitting with your back flat against your chair with your feet flat on the floor.
Your head should also be in a neutral position with your ears directly above your shoulders.
Sitting in this stance helps to keep your weight evenly distributed, reducing neck and back pain. ENVIRONMENT
Your office or work environment can directly affect your neck pain if it isn't adjusted correctly. Your desk and monitor need to be set up in a way that creates the least possible strain.
The height of your desk plays a crucial role in your body positioning. If, for example, your desk is positioned too high, you will have to compensate by shrugging your shoulders upward so that you can reach your work environment.
This results in tired neck muscles.
If your desk is positioned too low, you'll have to flex your trunk muscles to use your workspace. This results in a hyperextended neck position.
To help reduce environmental causes of neck and back pain, you will need to create an optimised ergonomic workspace. One where you feel naturally comfortable with no pains or strains.
Your desk should be set up so that you can easily reach everything you need while your arms stay at your sides and your elbows are bent at a 90-degree angle.
It's also important for your computer monitor to be directly in front of you and the top of the screen height slightly below your eye level.
These are all ways to promote a neutral spine position, resulting in a decreased chance of neck pain. These are all slight adjustments. However, that slight shoulder shrug may be imperceptible to you, but over time creates pain that you clearly notice.