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How to Reduce Neck Pain with an Office Job

Neck pain is one of the most prevalent complaints amongst those whose occupation primarily involves sitting. It is known that some of the greatest risk factors for developing neck pain include repetitive tasks, sedentary lifestyle, poor ergonomics, and cervical loading, all of which can develop when working an office job (1). Furthermore, those who hold computer jobs are shown to have the highest rates of neck pain when compared to the general population (1). For the majority of Americans, remaining at a desk while utilizing a computer is a central part of their job as well as daily life (2). So what can be done to prevent neck pain in office workers and those who frequently use a computer? 


   A combination of exercise and workplace set-up modifications have been shown to be moderately effective in regards to improving neck pain1. When sitting at a computer desk, the two most important factors regarding proper posture include the chair that one is sitting in and the desk (2). Desk height should be no higher than the elbows to avoid prolonged postures with elevated shoulders (2). All frequently used items should be placed no more than 30-50 cm away from reach, including the computer mouse (2). The top edge of the computer screen should rest just slightly below eye level with a screen slope of no more than 10-20 degrees to avoid prolonged neck postures outside of neutral (2). The chair should be one of soft material with appropriate lumbar support and the arm rests of the chair should be horizontal at an angle of 90 degrees from the arms (2). 


    For exercises, strengthening the often weak and underutilized deep neck flexors can reduce symptoms of neck pain and promote proper head posture when sitting (3). Additionally, targeting scapular stabilizers and thoracic musculature can assist with improving posture and promoting proper movement patterns when using the upper extremities (3). Ultimately, strengthening the weak musculature and stretching the short muscles can be useful in reducing neck pain in office workers. Moving frequently and changing positions can assist with avoiding prolonged incorrect postures and abnormal movement of the neck. 



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(2)


References 

  1. Frutiger, Martin, and Robert Borotkanics. “Systematic Review and Meta‐Analysis Suggest Strength Training and Workplace Modifications May Reduce Neck Pain in Office Workers.” Pain Practice, vol. 21, no. 1, Jan. 2021, pp. 100–131. CINAHL Ultimate, EBSCOhost, https://doi.org/10.1111/papr.12940

  2. Sobhani, Seyvan, et al. “An Ergonomic Evaluation of the Office Workplace: Determining the Cut-off Point of Checklists for Workstation Layout and Computer Users’ Posture.” Journal of Human Environment, & Health Promotion (JHEHP), vol. 10, no. 1, Jan. 2024, pp. 57–62. Arab World Research Source, EBSCOhost, https://doi.org/10.61186/jhehp.10.1.57.

  3. Tabanfar, Sara, et al. “The Impact of Strengthening the Neck Muscles on the Pain Prevalence and Neck Disability among Office Workers at Qazvin University of Medical Sciences in 2021, Iran.” Journal of Occupational Health & Epidemiology, vol. 12, no. 4, Oct. 2023, pp. 251–259. Arab World Research Source, EBSCOhost, https://doi.org/10.61186/johe.12.4.251

Image References 

  1. “Deep Neck Flexor Strengthening - Cc’s Physical Therapy %: Bismarck, North Dakota.” CC’s Physical Therapy, 28 Feb. 2024, ccsbismarck.com/neckflexorstrengthening/

  2. “Shoulder Pain: Causes, Symptoms and Treatment.” AIRROSTI, 12 Sept. 2024, www.airrosti.com/injuries-we-treat/shoulder-pain/?utm_source=bing&utm_medium=text_ad&utm_campaign=austin_paid_search

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