Are you sitting at your desk, working long hours on the computer? You would
be no stranger to experiencing the occasional discomfort, aches, and pains in
the back of your neck. 50-60% of office workers experience neck pain
throughout their lifetime (Nunes et al., 2021). Here, we will discuss why you
might be experiencing neck pain and provide you with strategies to manage
your pain.
Why does my office job cause neck pain?
Office workers are at a high risk of neck pain due to physical,
environmental, and mental factors (Darivemula et al., 2016). You
can adopt a forward head position and be exposed to awkward
sitting positions when at your desk for long hours (Beneka et al.,
2014). Neck pain can be aggravated by repetitive work, limited neck
movement, computer screen height, and minimal breaks during
work hours (Darivemula et al., 2016). This can cause the muscles of
your neck to be activated for long periods, and the forward head
position can compress the joints of the spine of your neck, leading
to discomfort (Dandale et al., 2023). A stressful or demanding job
can lead to job dissatisfaction and mental tiredness, causing an
escalation in tension in the neck muscles and increasing the risk of
neck pain (Alhakami et al., 2022).
STRATEGIES TO HELP PREVENT NECK PAIN
TAKE FREQUENT BREAKS
Sitting for a long period at work is associated with increased neck
pain (Kallings et al., 2021). Computer-based tasks at the workplace
increase time spent looking at a computer screen, causing poor
work posture and strain on the back of the neck due to repetitive
movements (Ehsani et al., 2017). Taking frequent breaks at work will
help reduce neck pain, tension, and eye strain and lead to higher
productivity and creativity, greater job satisfaction, and stress
reduction (Randolph, 2016).
It is important to integrate taking a break every 30-60 minutes
(Mailey et al., 2016). A break should include movement such as a
short walk, stand up and stretch, or change of position (Randolph,
2016).
MAINTAIN GOOD POSTURE
Maintaining an upright posture is not easy; in as little as 10 minutes,
people can begin to slouch and lean (Kuo et al., 2021). Shoulders held
in a shrug position can cause muscle overuse and fatigue (van
Vledder & Louw, 2015).
To help maintain a straight posture, feet should be flat on the floor or
a footrest (Dandale et al., 2023). Ensure elbows are vertically beneath
shoulders and that shoulders are relaxed (van Vledder & Louw, 2015).
DESK SETUP
Neck pain can be associated with poor ergonomic (workplace)
setup, including old, malfunctioning, non-adjustable, or ill-fitting
equipment (Emerson et al., 2021). Poor ergonomic setup can
increase muscle tension in the neck and compress the joints of the
spine of the neck (Redivo & Olivier, 2021).
Ensure your computer screen and monitor is at eye level and
centred to avoid repetitive twisting of the neck (Davis et al., 2020).
Books or a box can be incorporated to elevate the height of your
screen. Use an external mouse and keyboard to help maintain a
straight posture, comfort, and convenience (Emerson et al., 2021).
Adjust the height of your chair if required to ensure you are at eye
level with your computer screen and maintain a straight posture
(van Vledder & Louw, 2015). If your workplace allows you to, a sit-
to-stand desk can significantly decrease the time spent sitting at
work, reduce neck pain, and improve work performance (Ma et al.,
2021).
STRESS RELIEF
Mental stress can contribute to neck pain as it can cause excessive or
prolonged muscle activity and tension (Bruflat et al., 2012). The
trapezius muscle of the back of the neck and upper shoulders is at
the greatest risk of an overuse injury due to being put under the most
tension during stressful periods (Kisilewicz et al., 2018). Work-related
stress can include unrealistic demands, lack of support and
appreciation, and job dissatisfaction (Bhui et al., 2016).
To help reduce stress, you can take frequent breaks, talk to
colleagues, and implement movement such as walking throughout
the workday (Bhui et al., 2016).
Physical exercise is considered beneficial to help relieve stress
(Childs & de Wit, 2014). Aim for a minimum of 30 minutes of exercise
daily, such as walking during your lunch break (Australian
Government Department of Health and Aged Care, 2022).
EXERCISES YOU CAN DO AT WORK TO MANAGE YOUR NECK PAIN
NECK ROTATION
Ensure neck is upright.
Gently turn your head side to side past yourshoulder.
You should feel the muscles on the side and back of your neck slowly begin to stretch.
10 repetitions, both sides (Markopoulos et al., 2020).
UPPER TRAPEZIUS STRETCH
Tilt your head to one side (ear to shoulder).
Use the hand on the side you are tilting towards to pull your head further towards your shoulder.
You should feel a muscle on the back of your neckand top of your shoulder stretch.
Repeat twice, a 15-second hold on both sides (Markopoulos et al., 2020).
LEVATOR SCAPULAE STRETCH
Tilt your head forward, towards your shoulder (head towards armpit).
Use the hand on the side you are tilting towards to pull your head further down.
You should feel the muscle in the back of your neck stretch.
Repeat twice, a 15-second hold on both sides (Markopoulos et al., 2020).
SHOULDER ROLLS
Lift shoulders up and roll them backwards.
Gently let the shoulders fall down.
You should feel tension in your shoulders and neck release.
10 repetitions (Markopoulos et al.,2020).
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