Fastest Neck Pain Relief In The Office
Most of us have been working from home due to the coronavirus lockdown, and even at this stage, people think it’s temporary – so they haven’t properly evaluated their ergonomic working environment! If you haven’t done this correctly, it’s a one-way ticket to chronic pain problems.
Let’s get your desk set up correctly. A correctly set up desk will allow you to avoid unnecessary aches and pains and work from home as safely as possible.
Step 1: How To Set Up Your Desk – Ergonomically
In order of importance, the following are the main considerations when setting up your desktop ergonomically, to avoid developing neck and back pain:
- Up, Down… Back Forward. Where is your chair in relation to your desk? Are you too close, or too far away – causing you to stretch a tiny amount to reach your mouse and keyboard?
- How high is your chair? For that matter – how high is your monitor? When you sit at your desk, your forehead should be level with the top 1/3 of your monitor screen.
- Take regular breaks away from the desk. Don’t just go and grab a cup of tea (and a biscuit), try to have a short walk, or do some stretches (Movement, Stretching). By paying attention to how often you are up and about, you can develop a schedule that will lead to less muscle stiffness and painful joints
- Make sure your monitor is raised so that your eyes are level with 3/4 the height – use books or a stand to raise your monitor if necessary
- If you find yourself sitting forward, and moving towards the screen – get your eyes tested!
- Shoulders should be relaxed and your back should feel supported in a reasonably straight position by your chair
- Sit your backside well back into the chair, don’t slide off. Avoid slouching or leaning forward in your chair. This increases your chances of developing both Neck Pain & Back Pain! Elegant posture is good for you! Sit Up Straight!
- Ensure your feet are reasonably flat on the floor and knees are in line with your hips. Adjust your chair if needed
Step 2: Simple Neck Pain Stretches At Your Desk
Once you have your office or home desk, set up correctly, try these Home / Office Movement and Stretch Routines for when you are sitting at your desk!
Posture Movement
Move your neck in all its normal ranges of movement – should be performed 10 times each…
Look Down, then Look Up
Look East, then Look West
Flex your head to the Right, then Left
Roll your shoulders forwards, then backwards SLOWLY
Posture Stretches:
Levator Scapulae Stretch
- Tilt your head left, look towards your armpit
- Left hand on the top of your head, pull your head downwards
- Hold for 15 seconds.
- Repeat on both sides 3 times
- If it feels ok, increase pressure gently to stretch further
Upper Trapezius Stretch
- Tilt your head to the left, look forward
- With your hand on the top of your head, pull your head left
- Hold for 15 seconds.
- Repeat on both sides 3 times
- If it feels ok, increase pressure gently to stretch further
My Pain Kit – Methodology
We recommend a “lifestyle approach” to pain – incorporating diet, sleeping and exercise. Specifically in My Pain Kit you will receive exercise instructions and tools to carry out the exercises – built around our methodology of:
- Heat
- Massage
- Move
- Stretch
- Strengthen
- Cool Down
These are techniques that I have used over 18 years in clinical practice dealing with people with neck and low back pain. Repetitive strains from prolonged sitting under stress such as office work will almost definitely lead to musculoskeletal problems. Small changes can have huge benefits.
Hopefully these tips regarding office ergonomics and exercise techniques will help and decrease your chances of developing neck and low back pain in the future.
