Tips For Reducing Neck Pain at Work:
- Move frequently. Our bodies were made to move. As a result, staying in the same position for too long will stiffen your neck and back muscles. Sit up or stand up tall every 15 minutes for approximately 5 to 10 seconds.
- Use an ergonomic workstation. Not all workstations are created equal. If you use a laptop, make sure you use a keyboard and mouse. Work with your employer to procure a desk or table, ergonomic chair and/or a secondary monitor. Note, be sure to set up your monitor (and any additional ones) at eye level.
- Stretch your neck and back regularly. Stretches for neck pain or a sore back do not take long to fit into your routine and can make a big difference in your daily symptoms and quality of life.
Exercises & stretches for neck pain
Don't Forget to breath!
- Chin Tuck - Tuck your chin while keeping your chest elevated.
- Ear-to-Shoulder Stretch - Lower your ear toward the same shoulder (keep ear lined up with shoulder - avoid a forward head posture) and repeat for the other side.
- Doorway Stretch - Lean forward while standing in a corner or doorway with your hands placed around shoulder height and outside shoulder width.
- Seated Upper Back Extension Stretch – Sit up in your chair with both feet on the floor and your shoulders back and down. While sitting upright, place your hands behind your head and extend your upper back over the chair.
- Ear-to-Shoulder Pull - Gently pull the back of your head toward the same axilla (arm pit).
- Shoulder Blade Squeeze - Squeeze shoulder blades together and try to slide them down toward your waist.