It’s no secret that sitting too much is not only harmful to your health, but also a common cause of neck pain. The average person sits for at least eight hours a day — and some people sit even more than that. We all know sitting isn’t good for us, but it can be especially damaging to your neck if you have poor posture or are overweight.
The good news is there are things you can do to prevent and relieve neck pain caused by sitting all day.
Don’t ignore neck pain and try to work around it. Pain is your body’s way of telling you that something isn’t right, so it’s never something you should ignore. If you have certain “red flag” signs, you should see your doctor. These are indications that your neck pain may have a more serious cause such as a herniated disc or cervical stenosis, a narrowing of the spinal canal in your neck. These signs and symptoms include:
- A history of neck injury
- Fever
- Weight loss
- Pain that continues to worsen
- Numbness or tingling
- Weakness in your arms or hands
- Loss of bladder or bowel control
- Clumsy hands or dropping things
- Problems walking or with balance
Once you know you don’t have a more serious cause for your neck pain, relieving the discomfort comes down to making changes in your lifestyle and the way you sit at your desk.
Keep Your Screen at Eye Level
Make sure your computer monitor is at eye level–you shouldn’t have to look down or up too much when working at your computer. This ensures your neck muscles aren’t in an uncomfortable position. How you sit matters too. Make sure you have the right chair for your height, weight, and posture.
Keep in mind that not all chairs are created equal–some may be more ergonomic than others, or they may force you into an unnatural position when sitting straight. If you have frequent neck pain, consider replacing your current chair with one designed to be ergonomically friendly. A quality chair will help keep your head in alignment with your body while you sit, so you place less strain on your neck.
Be Aware of Your Body Alignment
Be careful not to slump your shoulders or slouch while you’re working. Many people aren’t aware of body alignment when they sit. Ask someone to snap a few photos of you when you’re seated at your desk, so you can get a clearer picture of your alignment.
When you’re sitting at a desk all day, it’s easy to slump forward and look down at your computer screen. This will cause your neck muscles to become tight and strained, leading to neck pain and headaches. To prevent this from happening, make sure that your eyes are level with or slightly above your shoulders when looking ahead — don’t peek over the top of your monitor!
Is your chair too far from your workstation? If so, move it closer to the front of the desk, so you can comfortably place your hands on it while working. This is much better for your posture than having them a foot in front of you where you’ll have to lean forward to reach your keyboard.
If you tend to round or slouch at your desk, place a small pillow behind you and lean against it so you’re sitting straight. If that doesn’t help, invest in a back support cushion, which will help support the natural curve in your lower back.
Take Breaks from Sitting
Mix up your routine by standing and walking around every 30 minutes. Do some stretches at your desk to lengthen the muscles in your upper body and reduce tightness. Any movement is better than sitting in one place where your neck muscles can tighten. Set an alarm to remind yourself to move around and stretch.
Strengthen and Lengthen
Make sure you engage in some sort of exercise program that will allow you to stretch out your muscles before they get too tight. Yoga is a great option since it helps lengthen tight muscles and improve flexibility. A meta-analysis of multiple studies found that yoga improved functionality and reduced neck pain in people with chronic neck pain.
Strengthening is as important as stretching. One study showed a year of strength training that targeted the muscles in the neck improved neck pain and quality of life in women suffering from chronic neck pain. It didn’t matter whether they worked with high-resistance bands or used light dumbbells, they experienced improvements in neck pain and quality of life relative to the control group. By strengthening the muscles that support your neck and improving posture, strength training may lower your risk of developing neck strains in the first place.
Reduce Your Screen Time
Reducing screen time is one of the best remedies for preventing and treating neck pain. If you work in front of a screen 8 hours a day, don’t go home, and sit in front of a computer screen. Likewise, holding a tablet or smartphone forces you to look down and places added strain on your neck.
Obsession with smartphones and iPads is fueling a rise in “tech neck,” neck pain from looking down at a handheld device. Cut back on computer time when you aren’t at work, and that includes use of your smartphone. When you do use it, hold it up higher, so it’s level with your eyes and you aren’t looking down.
The Bottom Line
Don’t let neck pain make your work life a nightmare. Take these steps to lower your risk of developing neck pain and keep it under control if you have it. They work if you do them consistently.
References:
Kim SD. Effects of yoga on chronic neck pain: a systematic review of randomized controlled trials. J Phys Ther Sci. 2016 Jul;28(7):2171-4. doi: 10.1589/jpts.28.2171. Epub 2016 Jul 29. PMID: 27512290; PMCID: PMC4971133.
“When Should You See a Doctor for Neck Pain? – Orthopedic ….” 30 Oct. 2018, orthopedicinstitutesf.com/when-should-you-see-a-doctor-for-neck-pain/.
Salo PK, Häkkinen AH, Kautiainen H, Ylinen JJ. Effect of neck strength training on health-related quality of life in females with chronic neck pain: a randomized controlled 1-year follow-up study. Health and Quality of Life Outcomes. 2010;8(1):48. doi:10.1186/1477-7525-8-48
“Neck Pain Specialists – Orthopedic Associates.” orthopedicassociates.org/body-parts/neck/.
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