One of the most common reasons that people had when they visited our physical therapy center was to find relieve for neck pain, headaches and shoulder pain. It had to be determined what area did the pain first occur and then the usual questions of what their activities were during the day.
The most common activity was one that most of the people had was that they worked at a desk in front of a computer most of the day. Most of their symptoms started with neck pain and then progressed to shoulders and many times headache and eye pain followed.
Sitting in an office chair for prolonged hours can lead to low back pain or even aggravate an existing neck pain condition. So, if you are spending long hours at the office, chances are you are at high risk of developing back or neck pain, that is if you are not already suffering from it.
Neck pain is usually a result of a strain or spasm in the muscles of the neck, which also includes pain in the shoulder area.
The primary cause for back pain is poor posture and slouching posture in particular can lead to shoulder and neck pain. This causes the spinal structures to get damaged as a result of incorrect posture and can inevitably lead to chronic pain problems. NECK PAIN RELIEVERS
These are a few of the common activities that can lead to muscle pain and the neck pain that accompanies it:
- Sleeping on a pillow that does not support the neck properly.
- Improper positioning of the computer monitor
- Working too long in front of the computer without a break
- Sitting hunchback while working at your desk
- Injuries to the neck.
The question is then, how can one prevent neck pain in the future and help relieve the neck pain now?
- Using good posture while walking, sitting, and sleeping. Avoid slouching.
- Exercise the neck muscles by using stretching exercises geared towards the neck. These can be done right at your desk.
- It is very important to choose the right office chair for back and neck pain relief and truly productive working hours.
- Avoid sitting for long periods of time without getting up or changing positions.
- Adjust the computer monitor so that the top of the computer screen is at eye level so that your head is not bent forward for long periods of time.
- This one of the best ideas that I started using years ago when I started spending more time with computer work. Use a document holder that attaches to the side of the computer screen or sits at the side on your work area.Instead of looking down at the paper, neck strain will be less because you are looking in a neutral position.
- Type without having to look at the keyboard to decrease neck strains.
- Getting a headpiece, or a speakerphone, will also decrease neck pain for those who spend more than a half hour at time on the phone.
- When driving in ones car, consider sitting the seat straight up and down. Have the seat adjusted so your knees are slightly bent and you are not stretching your legs to reach the pedals or your arms to reach the steering wheel.
- Evaluate the pillow you are using and look into one that allows your neck to stay in a neutral position while sleeping.
- Try a neck support. The support will make you keep you neck in alignment and your eyes will do their job without you straining your neck.
- If stress is the cause for the pain, consider relaxation exercises.