Desk Job Neck Pain: What Should You Change?
A ProVital Physiotherapy Guide
You start your workday feeling good. But after a few hours at your desk, your neck feels stiff, your shoulders feel tight, and you find yourself rubbing the back of your neck.
Sounds familiar?
Neck pain is common among people who spend long hours working at a desk. But it’s not necessarily because you have “bad posture”. It’s rather a combination of staying in one position for a prolonged period of time, repetitive movements, workstation setup, stress and not moving enough throughout the day.
Why do people get neck pain during work?
When you work at a computer, your neck and upper back muscles are working to support your head while you look at the screen and use your arms for the mouse and keyboard.
The problem is how long you stay in the same position.
Looking down at a laptop for several hours, reaching repeatedly for a mouse, or sitting too long without taking short breaks places stress on the muscles and joints around your neck and shoulders
Moreover, when you're too focus on your task, you may unknowingly tense your shoulders and neck, further adding more load to the muscles and joints.
What muscles and structures are involved?
The upper trapezius, levator scapulae and other neck and shoulder muscles help support and move your head and shoulders. The small muscles around your neck and the muscles controlling your shoulder blades also help maintain movement and stability.
With these muscles being in a prolonged static position, they can become tired, stiff or sensitive.
What should you do to reduce neck pain?
1. Change position regularly
Don't stay in the same position for hours. Stand up, walk around, move your shoulders or simply change how you're sitting.
2. Check your screen setup
Try positioning your screen directly in front of you at a comfortable height and distance.
Consider using a laptop stand with an external keyboard and mouse if you're using a laptop for long periods. This allows you to raise the screen without having to raise your arms.
3. Move your neck and upper body
Gentle neck movements, shoulder movements and upper back exercises can help reduce stiffness.
Regular strengthening is also important so that your neck and upper body are strong enough to tolerate the demands of your workday.
4. Look beyond your workstation
Your desk is only one part of the picture.
Regular exercise, adequate sleep and taking breaks from prolonged sitting can all contribute to better physical health and help you manage recurring aches and pains.
When should you see a physiotherapist?
Consider seeing a physiotherapist if your pain:
Keeps coming back
Isn't improving despite making changes
Affects your work, exercise or sleep
Makes it difficult to move your neck
Is accompanied by arm pain, numbness or tingling
At ProVital Physio, we will assess your neck, shoulders and upper back, identify factors that may be contributing to your symptoms, and develop a tailored treatment plan suited to you.
If you experience significant weakness, problems with balance or walking, loss of bladder or bowel control, or severe and rapidly worsening symptoms, seek medical attention promptly.
Reference:
Bier, J. D., Scholten-Peeters, W. G. M., Staal, J. B., Pool, J., van Tulder, M. W., Beekman, E., Knoop, J., Meerhoff, G., & Verhagen, A. P. (2018). Clinical practice guideline for physical therapy assessment and treatment in patients with nonspecific neck pain. Physical Therapy, 98(3), 162–171. https://doi.org/10.1093/ptj/pzx118
Hoe, V. C. W., Urquhart, D. M., Kelsall, H. L., Zamri, E. N., & Sim, M. R. (2018). Ergonomic interventions for preventing work-related musculoskeletal disorders of the upper limb and neck among office workers. Cochrane Database of Systematic Reviews, 2018(10), Article CD008570. https://doi.org/10.1002/14651858.CD008570.pub3
