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Are you one of those who people who usually spend long hours of work while sitting at a desk? If so, then you might be at risk of the adverse effects of a sedentary lifestyle. Sitting is also related to poor posture, which may cause discomfort and pain.
One of the common issues encountered by workers is neck pain. It affects thousands of people and the quality of work they can provide. It is imperative to be aware of how to reduce or prevent neck pain in the workplace.
To work comfortably is one of the goals every worker is aiming for. It’s good to know that more and more companies are now getting aware of applying workplace ergonomics. The following are some helpful tips to reduce neck and back pain so workers can have a comfortable experience at work.
#1 Always practice good posture. Every worker in the workplace must ensure proper posture. Not only it will help them to feel comfortable, but it will ensure that the risk of having health conditions due to a sedentary lifestyle can be lessened. Sit at your desk with your feet flat on the floor. Have your back comfortably laid against the chair. Keep your head in a neutral position. Your ears must be directly above your shoulders.
Adjust your chair’s height to prevent your shoulders and head from slumping forward and hunching your lower back. A chair with an adjustable height feature can aid in distributing your weight properly through the sit bones.
#2 Make sure to adjust your monitor height and keep the keyboard and mouse on their proper positions. Placing your monitor too low or too high in front of you can cause neck and back pain. It is vital to make sure that your computer screen is placed in front of you on the right level. Avoid lowering your head too much because this can put stress on your neck. When working on a laptop, it is advisable to use a secondary monitor or add a platform where you can place the laptop monitor and have it in your eye level.
Place your keyboard properly to keep your elbows on a 90-degree angle when typing. You need to adjust the keyboard’s position when you feel that you are forcing yourself to slump your shoulders to touch the keyboard. Also, position the mouse with the same level as your keyboard.
See tips on how to choose ergonomic keyboard trays.
#3 Alternate between sitting and standing. Long hours of sitting in an office chair can be the cause of fatigue often experienced by workers. That may sound confusing, but it’s true since the longer you stay in sitting position, the more difficult it is to keep a good posture. Experts have advised that people should learn how to alternate between sitting and standing to prevent the dangers of too much sitting.
Using a standing desk and converters can be a big help. They both can aid in preventing the risks of a sedentary lifestyle. Standing desks are a breakthrough that allows workers to stand while working. On the other hand, desk converters can be easily attached to your desk and will enable you to sit and stand alternatively.
#4 Strive not to stare for too long on your phone’s screen. We often tend to bend our heads forward every time we check our gadgets and phones. This can be unhealthy because it can lead to muscle strain. Besides, when not given proper attention, this can lead to joint problems such as the common disc joints. Try answering emails and messages using your desktop instead of your phone. Of course, be aware of developing a proper posture whenever using phones and gadgets.
#5 Stand and walk around the office every half or an hour. Do not get yourself stuck on your chair the whole day. Try to stand and walk around the workplace every after half or an hour. It will aid in reducing the risk of getting neck pain, back, and shoulder pain due to prolonged hours of sitting. When you feel tightness and pains anywhere in the body, try standing or walk around the workplace. This will help you feel more relaxed.
In a post published by Readers Digest, there are several simple yet effective ways on how to reduce neck pain. Below are also some tips you can do.
1. Do this simple exercise in the office. Place your both palms on the edge of the chair and gently press into your hands. Then, lift your hips and buttocks two inches into the air. Hold this position for five seconds, lower yourself, and do this five times. This simple exercise is also an effective way to strengthen your shoulder muscles.
2. Press your forehead into your palms to ease tensed neck muscles. While sitting at your office desk, lean forward and position your elbows on your desk. Center your head over your shoulders. Then, press your forehead into both palms resisting the pressure of your head. Hold yourself in this position for three to five seconds. Release and do this three to five times more. After that, sit up straight and position your palms on the back of the head. Your elbows should be out to the sides of your body. Press your head again to your palms, holding this position for three to five seconds. Repeat three to five times.
There are also various other simple exercises that you can do to ease and reduce neck pain. Practical Pain Management suggested the best exercises to perform at work to alleviate neck pain. Neck pain can be acquired not only in the workplace. It can also be due to improper posture, bad sleep, stress, or a sudden twist. Whatever the cause is, neck pain is one of the most common complaints of people nowadays. Preventing neck pain is possible as long as you learn how to promote proper posture and apply ergonomics at home and work. Using ergonomic equipment in the workplace can also be a great help. A good chair that can support your head and shoulder properly is an example.