Call us Today 07 5688 5060

How can I manage my neck pain & posture at work?

With the rise of technology & the increased use of computers in the workplace, sitting at a desk and working from a computer has become a normal part of daily life for a lot of people. With the accumulation of hours upon hours of sitting at a desk, PLUS the added stress of a busy work schedule, the neck and back tend to come out of a long day feeling second best. This blog post will aim to provide 3 fool proof strategies to help you manage your neck pain at work.

Check your workstation setup

This is an important component in ensuring your neck & back aren’t being put under unnecessary stresses while you’re hard at work. Improving a few of these small things could drastically change your neck and posture! A few things you should check include: 

  • Raise or lower your monitor to eye level
  • Position your keyboard and mouse so you aren’t reaching for them
  • Make sure you have a supportive chair, with normal spinal curves
  • Make sure your feet are touching the ground

Take regular breaks

Often we get carried away in our work and fall into some pretty tangled postures and positions (I’m doing it right now while typing this) that contribute to neck pain and back pain. A few good strategies to ensure you are taking enough breaks include:

  • Setting a timer every 30 minutes to get up or look away from your screen (a good app for this is Pomodoro timer) 
  • Find a spare room in your office to pump out 5-10mins of meditation or stretches!
  • Alternate between a stand-up and sit-down workstation
  • Breathe!! Complete some basic breath control / relaxation exercises to avoid tension build-up in your neck

Move more

By incorporating some exercise or activity into your daily routine, your mind and body will be refreshed and ready to attack the day. Whether you start your day with a walk on the beach or squeeze a 15 minute exercise session into your lunch break, find some time for exercise. Your neck will thank you for it.

Workstation resources

Here are some great resources related to workstations:

Recent Posts