How to Avoid Neck and Shoulder Pain from Sitting at Computer

When you work from home, time can quickly pass by with you sitting at your desk for many hours. This lifestyle exposures you to the risk of shoulder pain, which comes with great discomfort. Beyond bad posture, straining your eyes can also cause neck pain when sitting in front of a computer.

Shoulder pain arises from prolonged bad posture and strain on your neck and shoulders. Extended stress can lead to disability. As such, you should consult with your chiropractor about prolonged neck and shoulder pain immediately.

Here are some preventive habits on how to avoid neck and shoulder pain from sitting at the computer:

1. Maintain a better sitting posture

A proper sitting posture is important for how to avoid neck and shoulder pain from sitting at the computer. After spending many hours at work, you shift positions until you find a comfortable posture. Unfortunately, many people slouch when fatigue sets in, developing a bad sitting posture. The worse the sitting posture, the harder the strain on the body, causing neck and shoulder pain.

To maintain a better sitting posture, sit straight with your back to the chair. Keep your shoulders straight and ensure your hips touch the back of the chair. Keep your feet flat on the floor and place your elbows close to your body. Relax your shoulders and try not to round them.

2. Optimize your workspace furniture for comfort

Keeping your workspace professional should not rule out comfort. Hard furniture will cause strain on your body, especially your back. Opt for an office chair designed to minimize back pain and maintain good posture.

Your work furniture should come with adjustable features. For instance, the armrest and seat height should have different settings. The backrest should be at least 19 inches wide. Consider chairs with adequate padding on the back to protect your neck and shoulders. Ensure your chair also has adequate neck support.

3. Use a headset to protect your neck

Working in this digital age requires simultaneous use of different gadgets. Sometimes, you’d have to receive a phone call while working at a computer. If you’ve ever placed your phone between your ear and shoulder while multitasking, you’re increasing your chances of developing neck and shoulder pain.

Instead, invest in headphones so you can multitask without hurting your body. Consider wireless headsets so you’re not physically attached to your computer.

4. Take routine breaks

Productivity shouldn’t come at the risk of pain and discomfort. When you take routine breaks, you feel recharged. When you stay hunched over your computer for too long, fatigue sets in and makes you slouch.

Step away from the computer and rest for at least two minutes per hour. Try deep breathing exercises to relax your neck and shoulders while you rest. Move your shoulders and neck at intervals to strengthen your muscles.

5. Protect your eyes

How’s your vision? Are you straining your eyes to catch something on your screen? If you squint at your computer too often, there’s a chance you’re straining your neck when you lean forward. As mentioned above, anything other than a correct sitting posture can hurt your neck.

Ensure your monitor functions properly. Wipe frequently and adjust the screen brightness and contrast to maintain a clean view of your work. Use moderate font sizing and work with stable imagery as much as possible. If you still struggle with your vision, consult your optician.

6. Adjust monitor height

To avoid neck and shoulder pain at work, keep your monitor at eye level, whether you’re sitting or standing. Placing the computer too low stresses your neck when you lean.

Keep the keyboard close to your elbows and high enough to reach as well. This prevents you from slumping your shoulders when you type. Consider a laptop stand to raise the monitor to your eye level.

7. Reduce phone use at work

Beyond getting a query from HR, using your phone at work can cause discomfort. Limit phone time when sitting in front of a monitor since it takes your eye away from the screen. Looking down at a phone applies pressure to your neck, which is something to avoid.

Answer emails from your computer and use a holder for your phone if possible. This also applies to documents. Use document holders to navigate files while working on the computer.

8. Consider yoga and stretching

Not all your work habits can cause neck and shoulder pain. Sometimes, activities outside the office can increase the pressure to pressure on your body, causing discomfort. Maybe you started a new workout routine that caused your muscles to tense. Or you spent too many hours catching your favorite TV program the day before going to work. These activities can cause muscle pain.

After working out, do stretching exercises to relax your muscles. Include yoga in your morning routine to ease the tension in your body before heading to work.