Is Work A Pain In Your Neck?
News Flash: Your body was not made to
sit in an office chair all day.
Humans – especially Americans – sit way too much and it’s damaging our health. One major issue caused by all this hunching over our desks is, literally, a pain in the neck.
The odds are good that after a long day at work you’ve gone home with your neck simply killing you. That’s very likely because you’re sitting the wrong way for too long every day. What you need to do is learn to sit in your chair the right way.
Here are some tips to help you re-learn how to sit at your desk without hurting yourself:
The proper alignment.
If your chair is too low or too high, it’s a problem. If you’re always leaning forward to read your computer screen, it’s a problem. If you’re reaching awkwardly for your keyboard or mouse, it’s a problem. So, here’s the proper way to sit: put your rear end at the back of your chair and keep your feet flat on the floor with your thighs parallel to the floor. Adjust your chair so that your elbows are at desk height. Your computer screen should be at arm’s length, ideally at eye level. Your keyboard should be comfortably in front of you. Everything should be centered so that you aren’t twisting your body around while you work.
Keep your head centered over your spine.
Try not to lean forward all day long as you work on your computer. Consider this – your head weighs about ten pounds; if you’re leaning forward all day, that’s requiring your neck and shoulder muscles to support a ten pound weight for eight hours. Ouch.
Take a break every 30 minutes.
During your break, breathe deeply and relax. Stand up and stretch your neck and shoulders. You don’t have to do yoga at your desk, but just make sure you keep the neck and shoulder loose.
Consider a headset.
If you’re on the phone a lot and cradle the phone between your ear and your shoulder so you can type while talking, you can harm your cervical spine and develop a repetitive stress injury. Think about getting a headset so you can keep your head properly aligned.
Consider a standing work station.
This allows your body to assume natural postures. You can get work stations that adjust to sitting or standing.
If your suffering from neck pain, choose Crozer-Keystone to get you back in motion with a full spectrum of bone, joint and spine services. Our Premier/Crozer-Keystone Orthopedics Partnership gives you access to the largest orthopedics group in Pennsylvania, providing you with unmatched expertise and experience.