6 Ways to Relieve Neck Pain While Using a Computer
By: Dr. Tiffany T. Butler | February 20, 2023 | Read Time: 5 minutes
In a previous blog post, 3 Reasons Why Your Computer Monitor May Cause Neck Pain, I discussed why computer users at risk for developing neck (and/or upper back pain), especially if they meet one or more of the following criteria:
- Your computer monitor is too low
- You use more than one computer monitor
- Your computer monitor is too small
Now you know what can cause neck pain while using a computer. Here’s 6 Ways You Can Relieve Neck Pain While Using a Computer
#1: Raise Your Computer Monitor
The top of the computer monitor should be at or above eye level to avoid excessive flexion of the neck. Often times, people who use computers for long periods of time will complain of neck (primarly in the back) and upper back pain, and raretly complain abtou pain in the front of the neck. By raising your computer monitor to this position, you are able to keep your head and neck in a neutral position thereby eliminating unecessayr strain and stress on the muscles.
#2: Stack Monitors or Bring Them Closer
If you are using 2 monitors either stack them on top of each other; or bring them closer together.
If you stack the monitors, the bottom computer monitor should be in a positon when the top of the screen is at eye level, then place the second monitor on top. Be sure to use computer mintor screens that are of useable sizes that does not allow over extension of the head and enck. The screens should be placed in a position that will allow you to transition from screen-to-screen with your head and eyes, without excessive strain.
If you bring them closer, side by side, be sure that you position your body in the middle (where the two screens meet). This allow you to rotate your between the two screens comfortabley from left to right, reducing unnecessary stress on the one-side of the neck.
#3: Get an Appropriate Computer Monitor Size
Depending on the type of work you are doing, working on a large computer screen maybe better compared to a mediaum size one; however, larger does not always mean better. Outside of technological and operating preferences, look a computer monitor that will allow your head and neck to stay in a neutral position.
#4: Perform Neck Stretches and Exercises
Performing simple neck streches will not only alleviate muscles tension and tighntess, it also improves blood flow and circulation, as well as joint mobility and flexibilty. Most people spend hours on the computer, therefore, muscle strength and endurance are key to being able to perform a tasks such as sitting for a long period of time without fatiguing too soon. Click here for neck stretches and exercises.
#5: Take Frequent Breaks
Take a break every 60-90 minutes from computer use. Get up, walk around, and stretch. Don’t wait until you feel pain to act, be proactive; pause from work, and take a short 3-5 minute break, you’ll be happy you did.
#6: Sit-Up Straight
Avoid slouching by sitting on the edge of your chair, keeping your back straight. Naturally, our bodies will go between flexing and extending, however, when we sit with our backs up against the chair and the computer monitor is in a poor position, we are more likely to strain our necks. Sit in a position that allows you to comfortable see the screen and reach your keyboard (and mouse) withou straining your neck.
Bottom Line: Creating an work envionrment that reduces the risk of developing muscle and joint pain is key to your health and well-being; as well as productivity and work performance.
Do you still have neck pain while using a computer? Schedule an appointment with your local chiropractor or healthcare provider, for an evaluation to determine the root cause of your neck pain and for further advice on how you can reduce neck pain while at work.
Dr. Tiffany T. Butler (aka “The Pain Doctor”) is a chiropractor, author, and entrepreneur. She leads Harmonious Living Chiropractic: Fitness & Wellness Center, a pain management practice, in offering healthcare solutions that focus on patient-centered care. Her team consists of individuals who are passionate about improving patient outcomes by providing chiropractic care, in conjunction with therapeutic procedures. Their services have helped hundreds of people find pain relief and improved their quality of life. To learn more about Dr. Butler visit https://www.drtiffanybutler.com/dr-butler/ Connect with Dr. Butler on social media #drtiffanybutler @drtiffanybutler
