Monday, August 15, 2022

How To Avoid Neck Pain From Computer

Don't Miss

Part 1 Of 3:paying Attention To Your Posture

  • 1Practice good posture. It doesn’t matter whether you’re in a chair or standing up, you should still have good posture. Your ears should be directly over your shoulders. In addition, your hips should be in direct alignment with your shoulders, meaning you need to stand up straighter if they’re not. Adjusting your posture can help reduce neck pain over time.XTrustworthy SourceMayo ClinicEducational website from one of the world’s leading hospitalsGo to source
  • Also, make sure you draw your arms in close to your body when you’re sitting at the computer or a table.
  • It also helps to move your limbs so they are parallel to the floor when you’re sitting. That is, your arms and wrists, as well as your thighs, should be parallel to the floor, not angled up or down.XTrustworthy SourceHarvard Medical SchoolHarvard Medical School’s Educational Site for the PublicGo to source
  • 2Adjust your chair. To improve your sitting posture, you can adjust your chair and the way you sit. Adjusting your sitting posture can help reduce the likelihood of developing neck pain.XResearch source
  • For instance, make sure your chair is at the right height. As noted, your thighs should be parallel to the floor. You may need to move your office chair up or down to be in the right position.
  • In addition, you should have a couple of inches of space between the back of the knees and your chair. If you don’t have that, adjust the back of the chair if possible or even add a pillow to shift yourself forward.
  • Neck Pain Muscle Tension And Limited Motion

    The team at San Francisco State University tested the effects of this head and neck position in a recent study published in the journal Biofeedback.

    First, they asked 87 students to sit upright with their heads properly aligned on their necks and asked them to turn their heads. Then the students were asked to scrunch their necks and jut their heads forward .

    And, a whopping 92 percent couldnt turn their head as far after scrunching it had limited their range of movement immediately!

    Then, the researchers performed one more test

    In this test, 125 students scrunched their necks for 30 seconds. Afterward, 98 percent reported experienced pain in their head, neck or eyes.

    Seriously, 98 percent had neck pain after just 30 seconds!

    And, it didnt stop there

    The researchers also monitored 12 students with electromyography equipment and found that when the students scrunched in that head forward position, the tension in their trapezius muscles increased significantly.

    Thats a lot of problems simply from poor posture.

    The Angle Of Your Neck

    If you are spending a lot of time on a tablet computer like an iPad exchanging mail or reading e-books, you are at risk for pain in your shoulders and neck. According to a study from Microsoft, Brigham and Womens Hospital and the Harvard Public Health School, you can experience relief just by making an adjustment to your viewing angle. Spending hours viewing your tablet impacts your shoulders, head and neck. When your tablet is too far down, you have to bend your neck to be able to see your tablet.

    At The Computer Or Desk

    When working at your computer or at a desk, keep your head balanced directly over your spine as much as possible. That means setting your chair height so both your feet can rest on the ground, and sitting with your buttocks far back in your chair, using a small pillow to support your lower back if needed. Properly adjusting the keyboard and monitor may be difficult or impossible with a laptop, notebook, or tablet computer. You can plug in a separate, full-size keyboard to help you achieve better positioning. If that’s not an option, placing your laptop or notebook computer on a desk of standard height and propping it to about a 12% incline keeps your head and neck in a healthier position. The downside is that it does place slightly more stress on your wrists.

    No matter how perfect your office chair posture, it’s important to get up and move around every half-hour, as prolonged sitting has been linked to worsening of neck pain and other health problems. If you tend to get lost in your work, program your computer to flash a reminder, or set an alarm on your smartphone. Stretching can help, too. Shrug your shoulders up and down or lean your head to each side while pulling the opposite shoulder down.

    Choose The Optimal Sleeping Position

    11 Tips To Avoid Neck/Back Pain While Working On Computer ...

    There are two sleeping positions which are easiest on the neck: on your side or on your back. On the other hand, sleeping on your stomach is hard on your spine, because the back is arched and your neck is turned to the side. If you sleep on your back, experts recommend using a rounded pillow to support the natural curve of your neck. It is also recommended to avoid using pillows which are too high or stiff a pillow. These types of pillows keep the neck flexed overnight and can result in morning pain and stiffness.

    Smell Under Your Armpit

    No, this is not a joke! The easiest way to get the position of this neck exercise right is to imagine that you want to smell under your armpit. This will stretch the levator scapula muscle which contributes to neck pain as it often gets overused and tight through using a computer mouse.

    • To stretch the left side of your neck, sit on your left hand.

    • Turn your nose to the right and down to your armpit.

    • Use your right hand to pull your head towards your right armpit.

    • You should feel the stretch on the left side of your neck.

    • Hold the position for 10 seconds and repeat 3 times.

    • Repeat it to the other side as well.

    What Is Tech Neck

    Tech neck, also referred to as cervical kyphosis, is a frequently painful condition that results from the hunchback slouch many individuals employ when theyre using their electronic devices. The issue starts when you bend your neck forward so you can look at your smartphone or another electronic device. Doing this:

    • Places a great deal of strain on your spine
    • Causes a lot of tension to your neck and shoulders
    • Causes upper-back pain

    The pain typically builds up over time and might go away after several days or weeks, or it might go away and come back sporadically over many years. The stiff neck and neck soreness could spread down into your mid-back and shoulder blades, maybe even into your arms. It can be sharp at times when you move around or just a dull ache. It could cause headaches. You may feel it when youre using an electronic device, or it might bother you during the night. Eventually, the pain will distract you and negatively impact your daily life.

    When you look straight ahead, the weight of your head is between 10 and 12 pounds. Even if you only bend your neck forward 15 degrees to look at your phone, it doubles the weight of your head, making your head weigh around 27 pounds. Imagine bending your neck at 45 degrees thats almost 50 pounds of weight your neck muscles, upper back and shoulders are supporting.

    Tip #3: Avoid Screen Glare

    The screen should be free from any bright reflections , and the screen image should not appear to be ‘washed out’ .

    To avoid glare, you might need to reposition the screen, dim the overhead lights, or use an antiglare filter to cover the screen.

    Sometimes a hood can be placed around the screen or the screen can be slightly tilted up or down to eliminate the glare. Using a privacy filter on your screen can help because you will only be able to read your screen when you are properly aligned with it.

    Ergonomic Tips For Computer Screen Choice And Placement

      Does this sound like you?  After a day at work, you have terrible neck pain and shoulder pain?  Do your eyes hurt?  Do you have a headache?  If so, then this article should be helpful for you: it’s full of tips for how to avoid neck pain at the office. 

      It will focus on making sure you are using the best computer screen for your needs, as well as positioning the screen to avoid twisted postures while working. In addition, eyestrain and headaches can be caused by uncorrected vision, poor image quality, screen glare, and by screen viewing distance.  Checking all these details can help you prevent neck pain that may be accompanied by upper back pain.

      It’s recommended the top of the screen to be at eye level or 2-inches above eye level.” Photo Source:

      Tips To Relieve Tech Neck

        If youve noticed that your neck is stiff and sore, and you have trouble moving your head, your phone or laptop might be the culprit. Constantly bending your head to see how many likes youve gotten, to play another round of Fortnite, or to catch up on the news can give you a case of the modern malady known as tech neck.

        How Do You Get Text Neck

        What are the chances youre reading this article from your handheld device, engaging in the serious but harmful position text neck? This position, also known as text neck, is a real epidemic.

        People spend approximately five hours every day looking at their phones and that can lead to some serious text-neck aches and pains, explains chiropractor Ciara Cappo, DC, of Cappo Chiropractic & Sports Therapy. Researchers at Harvard Medical Health predict that 7 out of 10 people will experience neck aches at some point in their lives.

        Heres what text neck does to your body: It compresses and tightens the muscle, tendon, and ligament structures in front of the neck while lengthening the muscles, tendon, and ligament structures behind the neck. The human head weighs 10 pounds. For every inch your head is tilted forward, the weight your neck has to carry doubles, explains Cappo. Overtime, that extra strain adds up.

        But ditching our devices isnt really an option. Instead, what we can do is make sure we exercise right and practice good habits to prevent the aches and pains associated with text neck.

        Image Quality To Improve Screen Usage

        When you are viewing the monitor, make sure it is: sharp and crisp, not fuzzy, stable and bright enough to see without straining your eyes. Usually modern monitors are preset to ensure best viewing quality, but if your monitor does not have these characteristics, go into settings and modify to your comfort level. You also want to ensure that the images are large enough to see without squinting or straining your eyes.

        Learning How To Touch Type


        Another cause of poor posture while sitting at your desk is always looking down whenever you need to type on your keyboard. It is not easy to learn how to touch type. This being said, the time you will spend is worth every minute. You will be able to keep your eyes directed on your screen to help improve your posture. You can learn how to touch type from numerous different websites including BBC Bitesize, Keybr and Raratype. Once you have discovered the rewards, you will be glad you made the effort.

        Proper Office Chair For Neck Pain

        It is important to invest in a proper office chair, especially if you work mostly in a sitting position. There are thousands of models on the market, but ergonomic chairs offer the most adjustment flexibility and correct postural support.

        How-To Setup Your Office Chair

        Your office chair should have a full back that extends from the seat of the chair to your shoulders or above. This will give the appropriate low back support to prevent slouching that can lead to a forward head posture. If the lumbar region of the chair doesnt have enough built-in support, a full back allows you to use a small pillow or lumbar roll.

        The arms of the chair should be able to adjust to the support the natural position of your elbows when your arms are at your sides. You want to avoid having the elbows too high or too low to prevent postural strain in the neck and upper back muscles. Virtually all office chairs have adjustable seat height, but it is important to make sure that the chair height fits well with your desk height. Other chair options can include adjustments for tilt, seat depth, and seat height to improve the fit of your chair and to prevent postural strain.

        Read The 5 Best office Chairs For Lower Back Pain Post >>

        Get Some Ergonomic Tools

        Consider what are the most important elements of your workplace setup in allowing you to maintain good posture while working and work comfortably. It may be worth investing in items such as an ergonomic chair , an ergonomic keyboard , computer and mouse pad forearm and wrist supports, or a standing desk.

        Preventing Neck And Back Pain From Computer Use

        A lot of people work in an office and this means spending the days working on a computer while sitting at a desk. This can have some health repercussions including eye strain, and back pain and the potential for permanent damage. According to some researchers, sitting for long periods of time on a regular basis increases the risk of heart disease and vascular issues.

        There is a lot you can do to minimise your risks such as setting up your workstation differently and improving your posture. You also need to remember you are sitting during your drive to and from work and after returning home. There are excellent tips for improving your situation to help prevent the negative impact of sitting for too long.

        Contact Spine Institute Of North America For A Tech Neck Evaluation

        If you need of a certified spine specialist to help with the symptoms or effects of tech neck or any other painful spine, neck or back condition, contact Spine Institute of North America to set up an appointment.

        Our spine specialists help relieve painful spine, neck and back conditions using the least invasive procedures possible. We treat many different painful conditions, and depending on how severe your problem is, have you back to work in just a few days.

        We focus on finding out the exact cause behind your pain by providing comprehensive diagnosis, providing effective follow-up so your recovery is quicker, and we use the least invasive procedures to relieve your pain fast. Contact us today for a tech neck evaluation.

        This content was medically reviewed by Baher Yanni, M.D, on June 4th, 2019.

        How To Prevent Tech Neck

        Since the beginning of the pandemic, Cooper has seen an increase in patients with signs and symptoms of tech neck. While people are becoming more aware of the condition, he says it deserves more attention.

        Most people dont think about the way they are sitting or take corrective action until they are in pain. Because it can take months to develop neck and or upper back pain, and even longer to really change ones posture, its easy to form bad habits in our posture while using our devices, he said.

        He points out that most people do not have the ergonomically correct chairs made for working on a computer. Additionally, working on laptops instead of desktops can cause you to lean over the screen.

        Not to mention, the stress everyone is under in these uncertain times can definitely lead to increased physical tension in your body and increased instances of tech neck, said Cooper.

        Ways to ward off the condition include the following:

        Tips To Prevent Neck Pain During Computer Work

        Feb 3, 2017 | Occupational Health

        Have you ever experienced neck discomfort after a long day in the office?

        Do you find yourself migrating towards the screen as the day progresses?

        Or are you an employer wondering how to improve comfort for your workers in an office environment?

        Neck pain is common amongst Australian office workers, with higher risk present among females and in cases where concurrent psychological stress is present. Neck related discomfort can be costly, with potential impacts on productivity, absenteeism and lost time for treatment and management.

        Disorders of the neck can be multifactorial, but reducing exposure to sustained and awkward postures is one important step towards management. A few tips to assist comfort include:

        1) Getting Your Chair Right

        Poor seating can have a negative impact on spinal and neck posture. Ensure your seat height enables you to rest your forearms on the desk at approximately 90 degrees. Feet should sit flat on the ground and not be curled up under the seat.

        Position the backrest so support lies in the curvatureof your lower back , and ensure your spine remains in contact with the backrest. Sitting with your buttocks at the back of the seat can help you avoid forward migration of the neck as you concentrate.

        2) Laptop extras

        3) Monitor Position

        4) Keyboard Posture

        5) Sit-to-Stand Workstation


        Get A Document Holder

        If you also work with paper documents, you should use a document holder that positions the paper so it can be comfortably seen. This might involve using either an in-line document holder that fits between the keyboard and screen; a document holder mounted at the side of the screen; or a freestanding document holder positioned next to the screen and slightly angle closer to you.

        Tip #4: Watch How Far Away Your Screen Is

        Ergonomic Computer workstation setup to avoid neck pain ...

        The screen should be at a comfortable horizontal distance for viewing. If you can’t position this at a comfortable viewing distance, it is better for the eyes to have the screen too far away and zoom into the content rather than sit too close to the screen. The most comfortable viewing distance is usually is at least an arm’s length away from your body.

        Youre Right Its In Your Head

        The average adult human head weighs between 10 and 12 pounds, and the body can easily support its weight when good posture is maintained. As a person begins to slouch forward, the weight of the head puts a dangerous strain on the cervical vertebrae. Holding the head at a 15-degree angle increases the load to 27 pounds and a 60-degree angle puts a tremendous 60-pound stress on the neck.

        Tip #5: Make The Screen High Enough

        The ideal vertical position for the screen depends on the size of the screen and the size of the casing around the screen. Your eyes should be in line with an imaginary point on the screen about 2-inches below the top of the visible screen image when you are seated comfortably.

        Several research studies have confirmed the best position for most users is to have the center of the screen about 17-18 degrees below horizontal for optimal viewing.

        There Are Two Types Of Pain In This World Pain That Hurts You And Pain That Changes You


        Photo credit:

        Most of us at some point have woken up with neck pain or can recall an event or injury that resulted in neck pain. At any given time, around 13% of American adults suffer from neck pain.

        Usually, the neck pain arises from muscles, ligaments and tendons commonly referred to as the soft tissuesin and around the cervical spine or the neck. The muscle strain and resulting muscle spasm is caused by an underlying neck problem, such as arthritis, spinal stenosis or disc degeneration which can be triggered from trauma or other identifiable reasons.

        Whether your neck pain is due to a chronic condition or if youve just woken up with a stiff neck, here are 10 best tips to prevent neck pain.

        Establish Reminders And Time Limits

        When you can, limit how much time you spend on different devices, including your phones, computers and tablets. Take five-minute breaks, particularly at work, which will help you avoid neck pain. Set an alarm if needed to remind you to step away. Try stretching during this time to counteract your tech slouch.

        Minimizing Blue Light On The Home Office Monitor

        Lately, there is a growing concern about prolonged exposure to blue light, part of the visible light spectrum that radiates from monitors and other displays . Blue light reaches deeper into your eye than natural light and research suggests that the cumulative effect of blue light exposure can damage your retina and is connected to age-related macular degeneration.

        In addition, blue light wakes up your brain, so if you do not have blue light filters set up on your devices, you may find that when YOU are ready to go to sleep, your brain is not. You may have noticed that most cell phones now have a blue light filter that comes on at night and now Windows 10 has a blue light filter that can be turned on in Settings. Turning this on your monitor will help with eye strain and also help your brain to begin to shut down even if you work at night in your home office.

        The graphic below shows you where to look to turn on your blue light filter if you have Windows 10. If you have an earlier version of Windows or a Mac, you can get a free blue light filter online. Three blue light filters are available for free: Iris mini, and .

        How To Improve Your Posture

        If your work requires you to sit for long hours, you can do the following things to improve your posture and avoid discomfort.

        • Get an ergonomic office chair that supports your back and keeps it straight.
        • Keep your knees and hips at a 90-degree angle.
        • Place your elbows on the armrests and keep them in line with the desk.


        Protecting Your Neck And Back

        When youre not at your computer, there are important steps you can take to prevent back and neck pain. When picking up heavy objects from the floor, bend at your knees, not your back, so your legs do the lifting, and carry objects close to your body at about waist level. Carrying a heavy bag with one hand or over one shoulder will strain the muscles that are responsible for keeping your spine in line. In order to avoid this, use a backpack to distribute weight evenly over both shoulders and use suitcases with wheels when traveling.

        Avoid wearing high heels or platform shoes for extended periods because they distort the shape of the foot, throwing the backs natural curves out of line. If you suffer lower back pain, lie on your back and bend your knees, which should take the pressure off your lower back.Awkward sleeping positions can lead to a sore neck and back. Make sure your pillow is not too big or too small, but maintains the natural curve of the neck. A bed that doesnt offer enough support can also be a source of neck discomfort. You should sleep on your side with your knees slightly bent because lying on your back tends to overarch your lower back, and lying on your stomach strains the neck. Doing stretching exercises before bed and first thing in the morning will help loosen you up and relieve tense muscles.

        Easy Ways To Avoid Back And Neck Pain At The Office

        Neck Pain from a Dual Monitor Setup

        If you spend several hours a day in front of a computer or on a laptop you are likely to be no stranger to pain in your neck, back or shoulder and even headaches. Inappropriate computer and mobile device use can not only cause muscle and joint pain, but also result in serious overuse injuries. The good news is that there are lots of ways to reduce the negative impact screen time can have on your body. Today, we reveal 5 simple things you can do right now to ensure your neck and back dont suffer as a result of your office job.

        Computers And Eye Strain

        Reprinted from CIT Magazine, Princeton University.

        Carpal tunnel syndrome is probably the most widely known repetitive strain injury , but eyestrain is the most common. If uncorrected, eyestrain can lead to general fatigue, increased myopia , and a decrease in overall efficiency. Everyone is at risk for eyestrain, especially those who work at a computer for more than three hours a day.

        What are the symptoms of eyestrain?

        Eyestrain usually results in a combination of any of the following symptoms:

        • headache
        • dry eyes, “gritty” feeling in the eyes
        • blurred vision
        • eye fatigue
        • changes in color perception

        In addition, while attempting to view the screen more clearly users tend to hold their heads in unnatural positions, which contributes to neck and shoulder pain. When any of these symptoms appear they inevitably lead to decreased visual efficiency and an increase in typing errors.

        What causes eyestrain?

        Eyestrain is primarily a result of overworking the muscles of the eyes. This can happen in four ways. The first is simply a result of human evolution: our eyes have evolved to see at a distance in a three-dimensional world, but a monitor presents the user with a close-up, two-dimensional environment. As a result, after hours in front of the computer, the eye focusing point extends beyond the screen and out to a resting point of accommodation. This causes the user to exert extra effort to keep the eyes focused on the screen.

        How can I protect my eyes?

        More articles

        Popular Articles