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