neck pain working from home

Preventing Neck Pain: 9 Tips for Better Desk Ergonomics

If you spend most of your day at a desk (like most of us), it’s important to make sure your workspace is set up correctly to prevent neck pain. Poor posture, incorrect desk and chair heights, and improper monitor placement can all contribute to neck discomfort. In this post, our Physiotherapists will go over some tips for improving your desk ergonomics to prevent neck pain.

9 Tips to reduce Neck Pain:

neck pain

1. Maintain good posture:

Make sure you are sitting up straight with your feet flat on the floor and your shoulders relaxed. Avoid slouching or leaning forward too much. You may also want to invest in a lumbar roll or cushion to support the natural curve of your lower back.

2. Adjust the desk and chair to the proper height:

Your desk should be at a height that allows you to sit with your elbows bent at a 90-degree angle when typing. Your chair should be adjusted so your feet are flat on the ground and your knees are bent at a 90-degree angle.

3. Position the monitor at the correct distance:

The top of your monitor should be at or slightly below eye level. The monitor should be about an arm’s length away from your face.

4. Use a supportive chair:

A chair with good lumbar support and adjustable armrests can help reduce neck strain. Make sure the chair is adjusted to fit your body and that you are sitting in it correctly.

5. Take breaks to stretch and move around:

Prolonged periods of sitting at a desk can contribute to neck pain. Make sure to get up and stretch or walk around every 30 minutes to an hour to relieve tension in your neck and upper back muscles.

6. Use a headset or speakerphone:

Holding the phone between your shoulder and ear can lead to neck strain. Invest in a headset or speakerphone to keep your neck in a neutral position while talking on the phone.

7. Take breaks from the computer:

Spending long periods of time looking at a computer screen can lead to neck strain. Take breaks to look away from the screen and focus on something else in the room. You can also try using the 20-20-20 rule: every 20 minutes, take a 20-second break to look at something 20 feet away.

8. Use a document holder:

If you need to refer to documents while working at your computer, use a document holder to keep them at eye level. This can help prevent neck strain from looking down at a desk or up at a monitor.

9. Get a standing desk:

If you have the option, consider using a standing desk. Standing desks can help reduce neck and back pain caused by prolonged periods of sitting. Just make sure to adjust the desk to the proper height and take breaks to stretch and move around.

If you want advice on neck pain, our expert Physiotherapists can help to get you back on your feet!

Book an Appointment today or give us a call on 01273 711 399 for some free advice.

DISCLAIMER: All content within this column is provided for general information only and should not substitute for the medical advice of your own doctor or any other health care professional. S57 Health & Wellbeing Clinic is not responsible or liable for any diagnosis made by a user based on the content of this site.