If you find yourself struggling with neck pain due to the demands of your desk job, this is quite the norm.

What are the causes of neck pain for people who spend much time sitting at their desks?

I will provide some tips and how-to video for relieving and preventing these aches.

In today’s busy world, an increasing number of people are confined to their desks due to their jobs or studies, contributing to the disturbing trend of neck pain.

Sitting for an extended period can harm us. Our bodies need movement, and when we become sedentary, or health declines.

Our fast-paced technological world brings many advantages but a great deal of suffering, as many of us suffer from being chained to a desk for hours on end, and we usually experience it in our necks.

Job-related neck pain is a natural and common problem for us that work at their desks all day. I will list the common issues and how to correct job-related neck pain for people working all day.

The connection between work activities and neck pain is a common problem that I will address. For more information, contact me at Clean Spine Chiropractic.

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What Are Four Popular Neck Pain Issues  From Sitting At Your Desk Job?

1. Poor Ergonomics

Poor ergonomics is the number one cause of neck pain in a desk-bound worker. A chair that’s too tall, a screen that’s too low, a chair that’s too narrow, or a desk that’s too high all lead to the neck being held in awkward positions that aren’t designed for, creating strain or pain. What can you do to correct this?

• Adjust your chair height so your desk is at the level of your elbow. If your elbows are below desk level, it causes stress on the neck and shoulders.
• Keep your torso and lower body position with hips, knees, and ankles at 90 degrees. sit all the way back on your chair to utilize all that lumbar support.

2. Forward Head Posture

Electronics and computers are part of our lives. They may encourage slouching by making a forward head posture, where the head is bent forward, and the neck and upper spine become strained. It may at first cause temporary neck pain and then develop into chronic neck pain and stiffness. What are ways to correct this?

• Adjust your monitor distance and height. The distance of your monitor should be an arm’s length away to prevent neck and eye strain.
• The top of the monitor should be at eye level. If it’s not, you spend a lot of time gazing down, which puts much pressure on the neck.

3. Repetitive Strain

Work that requires constant typing and mouse use under stressful deadlines is related to neck pain. Tension can accumulate in the neck and upper back muscles, often leading to pain. Try some tips:

• Adjust the keyboard and mouse 90 degrees with a bend at the elbow. Bring your chair closer to the desk and your keyboard closer to you.
• If you worl primarily with a laptop, you can get a laptop kickstand with a Bluetooth mouse and keyboard. This lets you maintain a better posture while you’re working.

4. Lack Of Movement

Neck tightness from prolonged sitting can also be due to restricted blood flow to the neck or a decreased natural range of motion. When you are stuck ina sitting position for a long time, the muscles or ligaments in the neck or shoulders can become stiff, making the area more sensitive. Things you can do:

• Take frequent breaks to stand, stretch, and move around.
• Stay hydrated by drinking water. Staying hydrated will keep your muscles flexible and prevent it from stiffening up.
• Include exercises for your neck and upper back muscles to improve support and resilience against the stresses of sitting for long periods.

Why Are Neck Strengthening Exercises Important If You have A Desk Job?

Neck strengthening exercise is essential for those who sit for a long time at work because of the following reasons:

1. Muscle Balance

Sitting for long periods can cause specific neck and upper back muscles to become weak from disuse and other muscles become tight and overactive. Strengthening exercises can help counter those imbalances.

2. Better Posture

It goes without saying that stronger neck muscles promote fair posture. Training your neck muscles will help you keep your head up and your neck in a good position, keeping the muscles and joints in a good place and minimizing the risk of future postural issues.

3. Injury Prevention

Tendons and ligaments in the neck are better able to withstand forces if the muscles that support them are strong. In the long term, neck injuries like strains and sprains can be more easily averted. Regular neck exercises strengthen the muscles and improve their ability to sustain multiple repetitions of motion, even sudden movements.

4. Pain Relief

By engaging in strengthening exercises, you will improve support and stability of your muscles, which can reduce neck pain. Well-developed muscles are less prone to fatigue and soreness, which may result from prolonged sitting.

5. Overall Health

As a whole, regular movement, especially neck exercises, improves overall health and well-being.

• It helps to alleviate swelling in the body by increasing circulation, decreasing stress, and improving flexibility and mobility, which many require as we spend hours sitting at a desk.
• If you spend too much time at your desk, complementing neck muscle strengthening with good posture will help combat the ill effects of sitting and provide a healthier, more comfortable life.

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Videos By Dr Tyler Bigenho

1. Video on what happens when you sit at a computer desk all day.

This video is a client that came to see me for neck pain related to sitting at the computer at work. It includes my assessment and treatment.

2. How-To Strengthen Neck Muscles Using Resistance Bands.

In the video, I explain that you can buy resistance bands on Amazon or any sports store.

• Put the band around your head and over the ears to get traction.
• While holding the band on each side, push your chin back
• Look to your right, then to your left.
• Then, ear to shoulder while keeping your chin back the whole time.

Do these exercises for 30 seconds, 2-3 times a week. You don’t need to do more than 30 seconds since your neck muscles are tiny. A little bit goes a long way.

Disclaimer: Don’t do these exercises if you feel unusual pain or dizziness. Everyone’s bodies are made differently. You should not try anything new before consulting with your healthcare provider. The information contained in the video is intended to be used for educational purposes only and in no way represents medical advice for your condition.

Neck pain that is brought on by sitting at your desk is a normal condition. Still, it is also preventable-as long as you are aware of the underlying causes and take steps to reduce discomfort and prevent chronic problems by addressing ergonomic issues, creating more opportunities for movement and taking care of it with neck exercise will help.

For any questions please contact me or schedule your appointment today.

949-355-1522 Clean Spine office

Whatever your concern, I would love to help. Follow me for more Chiropractic Care tips, How-to videos, and More! I hope you enjoyed this article. Stay tuned for more.

Dr. Tyler Bigenho

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