Neck Pain When Sitting at Computer: Causes and Solutions
Work Wellness

Neck Pain When Sitting at Computer: Causes and Solutions

Autonomous|Jul 19, 2022
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Why do laptops and PCs cause neck pain? At this point, you can feel the effects of neck pain if you have spent most of your time working on a laptop or PC. It is unquestionably true that laptops and PCs can be used with sync since they are versatile gadgets. It has some advantages and disadvantages since the console is attached to the screen. One of the most common problems is neck pain associated with laptops and PCs or neck pain when tilting your head back. Imagine you are a normal laptop or PC client experiencing a similar problem and need to know how to get rid of neck pain caused by your computer or laptop? At this point, you can relax; we will give you all the information you need to decide on your concern and neck pain solution.

What Happens When Your Neck Hurts?

What Happens When Your Neck Hurts?

Muscles, ligaments, and bones make up your neck. Your spinal column is enclosed within the neck bones. Your neck supports and allows motion of your head when you move it. Sore neck muscles or stiffness is the result of abnormalities, injuries, and inflammation building up in the neck.

Sometimes people experience stiffness or pain in their neck. Poor posture or overuse can cause it, as can sleeping in an unnatural position. You may have difficulty performing your daily activities or sleeping well when you have severe lower neck pain or stiffness.

There are several causes of upper neck pain or stiffness, including osteoarthritis, degenerative disc diseases, muscle pain in the neck and shoulders, pinched nerves from neck trauma, and spinal cord problems (such as herniated discs or pinched nerves).

Is it Possible to Get Neck Pain While Sitting at the Computer?

You get back and neck pain at a work area because you typically oblige to your workstation rather than the other way around. Individuals often strain to see a computer screen that is too far away, too high, too low, too little, or too dim. As a result, great posture is compromised.

Is There a Way to Fix Neck and Shoulder Pain Caused by Computers?

Is There a Way to Fix Neck and Shoulder Pain Caused by Computers?

Having a twisted posture can lead to neck pain. Placing the monitor directly in front of you will prevent neck twisting; it should not be angled left or right. Too high or too low of a screen can also result in neck and shoulder strain. You can use shoulder stretches to relax your neck and shoulders when you're feeling tight or tense. An individual's range of motion can be limited when they have stiff or tight shoulders. It can cause neck pain and tension headaches if the tightness goes unchecked.

In Order to Reduce Lower Neck Pain, What Are the Best Exercises to Do?

As part of yoga, you should stretch your neck once every half hour or so. You simply hold your head with one hand as you tilt it to the side while stretching the neck muscle on the other side. Continue until both sides are stretched. Repeatedly stretching your neck will help you immensely. Along with that, you can carry out these workstation best practices:

  • When viewing the screen, avoid hunching. Buy glasses if necessary so you can maintain good posture while viewing.
  • Spend a minute or two stretching your neck every 20 to 30 minutes and maybe even doing some self-massage.
  • An orthotic brace may be helpful. A simple elastic strap that holds the shoulders back is the most basic.
  • Chairs should be lowered, and monitors should be raised. This will prevent you from constantly flexing your head forward, a posture that strains the spinal cord (according to the theory of dentate ligaments).

In yoga and in physical therapy, another exercise is to lay on your back and lift your head so that your shoulders drop back, amid a rolled towel or block under the shoulder blades. Both of these are extremely effective at relieving neck pain. Changing your posture is the best solution, but you can stretch your neck to relieve your neck pain in the meantime.

What Are the Best Exercises to Do?

Lower neck pain can be reduced by doing this exercise

  • Bending and rotating the neck on one side
  • Shoulder Roll
  • A doctor should be consulted if you have severe or persistent neck pain, especially if it is associated with pain, numbness, or weakness in an arm. Neck pain can be caused by an underlying condition diagnosed by a doctor.

Long-term strategies for preventing neck pain include

  • Walking or dancing are regular weight-bearing exercises.
  • Find out if you should undergo a bone density test by talking to your doctor.
  • Calcium is recommended at 1,200 mg, and vitamin D is recommended at 800 to 1,000 IU daily.

Standing Desk & Ergonomic Chair

Standing Desk & Ergonomic Chair - neck pain solution

What are some tricks for reducing neck pain among programmers? One way is to work at a standing desk or a sit-stand desk option, where the top two-thirds of your screen is the same height as your eyes. Avoid reaching and straining your neck and arm by keeping your mouse close to you with your elbow bent at 90 degrees. Stretching your neck every 30 minutes is also important.

Reach behind your right hand and grab the left wrist, then pull the left arm to the right so that you get a "wing" on your right side. If you bend your head and neck to the right or toward your "wing," it may help you stretch your front neck and back neck while rotating your head down and bending to the side. This is an excellent stretch! Relax the muscles and ligaments in your neck by moving your head into extension.

Neck pain can be caused or exacerbated by your workstation. But how? Can you use the mouse and keyboard without raising your shoulders? In this case, you will develop neck and shoulder pain over time since you are not at the right level for them. Alternatively, you can get a keyboard tray that sits below your desk height so your ergonomic chair can be raised.

You'll also find that keeping your computer ergonomic chair too far away from your monitor and desk leads to your head looking forward, so, over time, you'll experience strain and pain in your neck and shoulders. When purchasing specific chairs, make sure they have fully adjustable headrests, fully adjustable lumbar, and fully adjustable arms. You may also want to buy a high-back ergonomic chair with neck support and a tailbone cutout if your neck pain results from too much pressure on your spinal column. 

Autonomous Employee Purchase Program

Autonomous Employee Purchase Program

If you’re tired of neck pain and want to upgrade your workstation to make it more efficient, check out our employee purchase program. Through our program, we have made it easier for individuals to get access to the best ergonomic solutions.

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