Desk Setup For Neck Pain

Proper office ergonomics including correct chair height adequate equipment spacing and good desk posture can help you and your joints stay comfortable at work.

Desk setup for neck pain. What s your office setup like. If you sit behind a desk for hours at a time you re not doomed to a career of neck and back pain or sore wrists and fingers. Ready to give your work space a makeover. 5 reasons you experience neck pain sitting at a computer in 2020.

Leave a gap of about 4 to 6 inches 100mm 150mm at the front of the desk to rest your wrists between bouts of typing. It may also lead to neck cricks. The good news is that exercises that you can do at your desk can alleviate neck pain and stiffness. Perhaps the placement of the desk computer monitor and or keyboard can be adjusted to encourage better posture for the upper back and neck.

Working at a desk is a common cause of back and neck pain often because you accommodate to your workstation rather than the other way around. It is usually caused by a combination of postural strain desk setup monitor setup seating and stress. Sitting for extended periods of time with improper posture can instigate or exacerbate neck problems like pinched nerves according to health expert jesse cannone in his book the 7 day back pain cure improper posture is a common cause of degenerative disc disease herniated. For instance many people strain to see a computer monitor that is too far away too low too high too small or too dim.

Have the keyboard straight in front of you. The average human head weighs almost 12 pounds 5 4 kilograms the equivalent of a bowling ball. Desk jobs are contributing causes of increased instances of neck pain which can lead to chronic neck problems. If you ve been having some back or neck pain while working lately it might be time to assess things.

If the screen is too high or too low you ll have to bend your neck which can be uncomfortable. The key to reducing your neck pain is to determine which of these factors are related to your symptoms. A desk that s too high may also cause you to work with your neck in extension head back to enable you to see your monitor. Or take a warm bath or shower to relax those tense neck muscles dr.

Neck pain is one of the most common musculoskeletal conditions reported after working at a computer for long periods. That s one of the first of many questions i ask my. Here are a few easy exercises to try at the office. Meredith chandler february 15 2019 spine health no comments.

How to create the ideal ergonomic workstation setup in 2020 how to create the ideal ergonomic workstation setup in 2020. Get started making your sitting workstation comfortable. This may create tension or pain at the back or your skull or neck. It is often important to look at workplace ergonomics as part of treatment and prevention of neck pain.

Before you start the exercises consider warming your neck muscles by laying a heating pad on your neck for a few minutes.