Neck Pain

Neck pain is common if you work at a computer or desk all day. It can cause radiating pain through your shoulders and back, and down your arms.

Tips to Avoid Neck Pain

The Scott & White Department of Physical Medicine & Rehabilitation recommends tips to help avoid neck pain:

  • Use good posture. See an occupational therapist for suggestions on how to sit properly.
  • Adjust your computer monitor to eye level.
  • Take a break while working and stretch your neck at least once an hour.
  • If you view documents while typing at a computer, place them in a holder at eye level.
  • If answering the phone is part of your job, use a headset to limit neck discomfort.
  • Sleep on your side and not on your belly, and use a supportive pillow.
  • Do not watch TV lying down, as it pushes your neck forward.
  • Avoid carrying heavy purses or backpacks.
  • Exercise your neck muscles.

Exercises for Neck Pain

  • Neck Stretches
  • Shoulder Rolls
  • Scalene Stretch
  • Forward, Backward, Side-to-Side Isometrics
  • Scapular Retraction
  • Prone Head Lift
  • Supine Head Lift

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