What Are The Best Ways To Reduce Neck and Back Pain at Work?


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Spending too much of your time at a desk may bring big bucks but takes a toll on your neck, back and shoulders. Every time you look down at your computer, the neck muscles have to work hard to hold your head up. The longer you stare at the machine, the harder your muscles have to work resulting in soreness, pain and discomfort. It is possible to be productive and healthy at the same time without compromising either. So, let’s check out the best ways to reduce neck and back pain at work. 

How to Treat a Sore Neck and Back While Working?

The muscles surrounding your neck and back tend to get overstretched and tired when you work on a computer all day. So, the key to recovery is easing the muscle tension and restoring optimal movement in the affected area. And you don’t always need surgeries or pain meds for that. 

Here are five highly effective tips to reduce pain whether you are at home or the office. 

Keep moving

Though it is tempting to stay put when in pain, it is not always recommended. According to physiotherapists and chiropractors, it is important to move consistently to reduce the risk of developing chronic pain. 

You should get up every thirty minutes whether you have been typing on a keyboard or looking at the desktop. It helps you get out of the head-forward position that develops when you look down at computers for a long period of time. 

Staying active is difficult amidst a hectic schedule. But, it can make a huge difference to your health. 

Practise stretching exercises

It is important to release the muscle tension around your neck and back. And stretching exercises are one of the best ways to do so. The exercises not only bring relief but also reduce flare-ups. 

Try out the following exercises in between work:

  • Roll your shoulders front and back 10 times. 
  • Squeeze the shoulder blades 10 times. 
  • Push your head into the car headrest and hold the position for 30 seconds. 
  • Bring your ear to the shoulders 10 times on each side. 

A physiotherapist can guide you through neck stretches and exercises specific to your condition. These also help you strengthen your neck muscles and avoid future episodes. 

Slow range of motion exercises can also help your neck muscle stretch optimally and provide you with relief. 

Maintain appropriate sleeping positions

Many people often do not realize the wrong sleeping position can aggravate the pain in your back or neck. Try to sleep on your sides or back. Sleeping on the stomach is risky since it increases your chance of twisting your head inappropriately. 

You should pay attention to your sleep position. Talk to a physiotherapist to know the right sleeping position for yourself. 

Keep a good posture

Working on computers causes you to slouch, which exerts a lot of pressure on your neck, spine and shoulders. The constant slouching disrupts the neutral alignment of your spine, causing chronic pain. 

Make sure your head is in a neutral position and your ears are above your shoulder. Maintaining a good posture includes appropriately sitting on a chair while working. Chiropractors can help you set up an ergonomic workspace where you can prevent neck or back pain efficiently. 

Stand more

Standing engages your postural muscles and prevents future back and neck pain. Sitting constantly for long periods of time, on the contrary, doesn’t engage many muscles, which stresses joints and causes pain. 

So, you can avoid the pain by standing in between work. It helps you engage your core, gain strength and ease muscle tension in the back and neck. 

Pay Attention To Your Back and Neck Pain

Your work is important and so is your health. You should consult with a physiotherapist whenever you feel pain or discomfort in your neck, shoulders or back. Implement healthy lifestyle tips as discussed here to continue working with optimal physical strength.