5 Tips to Adjust Your Work Routine to Avoid Neck Pain

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The more time you spend on a computer or mobile device, the greater your chances of experiencing uncomfortable symptoms. Fortunately, there are several ways to lessen the amount of tension you exert on your neck and shoulder muscles. Follow these suggestions to alleviate discomfort and expand your range of motion.

1. Take Lots of Breaks

If you spend lengthy periods of time working on a computer or using a mobile device, you are more prone to develop tech neck. To minimize neck pain and stiffness, take frequent pauses when using your preferred gadget. Aim for one break for every 30 minutes spent on a computer, tablet, or smartphone.

2. Adjust the Height of Your Desk

Tech neck usually develops when you spend a lot of time leaning your head down to see your screen. If you have discomfort and stiffness in your neck and shoulders, you might consider altering the height of your workstation. If your desk is at the proper height, you won't have to glance down when reading an electronic document or creating something for others to evaluate.

When adjusting the height of your desk, aim for a height that brings the top line of your computer screen to or below eye level. You should not have to crane your head forward to view what is on the screen. If you do, keep moving your workstation until your display reaches the desired height to avoid tech neck.

3. Maintain Good Posture

"Posture" relates to how you hold your body. Dynamic posture is how you position your body when it moves, whereas static posture is how you hold yourself while conducting stationary activities like sleeping or sitting. Good posture is essential for preventing tech neck because it keeps you flexible, reduces muscular stress, and allows your body to digest food, breathe, and execute other crucial functions more easily.

Follow these guidelines to enhance your static posture while sitting in front of a computer or using a mobile device:

- Keep your feet on the ground rather than crossing your legs;

- Get up and move about as frequently as possible;

- If your feet do not contact the floor, utilize a footrest for additional support;

- Sit in a well-padded seat, with your thighs parallel to the floor;

- Keep your shoulders relaxed;

- When using a computer, keep your elbows bent at 90 to 120 degrees. They should be held near to your body rather than stretched away from it;

- Use a lumbar support cushion to provide extra back support.

4. Invest in a Monitor Stand

If you are unable to modify the height of your workstation, employing a monitor stand may provide relief for tech neck. Monitor risers, mechanical risers, and monitor holders are three of the most used forms of monitor stands. A monitor riser is one of the least priced solutions, making it suitable for a home office. Risers aren't adjustable, but they raise each monitor, removing the need to lean your head forward to see the display.

Mechanical risers cost more, but they are also adjustable. If you have many computer users in your family, you may buy a mechanical riser and have everyone adjust it to their own needs when using a shared display. Monitor holders may be fastened to any surface, allowing you to modify the monitor's height and horizontal position.

5. Replace Your Office Chair

If your office chair is worn out, your body may not be receiving the necessary support to maintain proper posture while working. The incorrect office chair also makes it difficult to keep your feet flat on the floor while working, causing additional stress on your body. It is simple to order a chair online, but you should visit a local store and test out a few seats before making a purchase to verify that your new chair is comfortable and gives the appropriate level of support.

When choosing an office chair, consider the following:

- Design

If you'll be using the chair at work, contact your company's safety specialist to propose an ergonomic model.This sort of design tries to improve comfort while lowering the risk of injuries caused by bad posture and repeated actions;

- Materials

Look for a chair with a cushion that fits the contour of your back;

- Adjustable options

Make sure the chair can be adjusted as needed to relieve muscular tightness in your neck and shoulders. You should be able to raise and lower the chair to help you maintain proper posture. If feasible, use a swivel chair so you don't have to tilt your head or twist your body every time you want to change positions.