Neck Pain At Work: Its Causes and Prevention

One of the most common causes of neck pain at work is sitting in an office chair for prolonged periods. This can also worsen severe back and neck pain, and inflict stress on the shoulders, arms, and legs due to static posture. 

When sitting static for an extended length of time, added pressure is added to the spine, back muscles, and spinal discs. This is because the natural tendency of most people is to round their shoulders, sink into their chairs, and slouch.

Over time, this poor posture can cause the muscles in the middle of your back to become stretched out and weak, so the muscles in your neck are encouraged to overwork. This is one of the causes of neck pain, tightness, and irritation that can cause long-term injury. Furthermore, aside from your neck, incorrect posture can damage your spinal structures and contribute to the worsening of back pain. 

Outside of work, other causes of neck pain can be; sleeping in an awkward position, a pinched nerve, whiplash, trauma, surgery, or Osteoarthritis. But these pains can be problematic at work, and your work activities can put additional strain on your neck muscles. 

To prevent the causes of neck pain, ergonomic chairs are a great choice. Ergonomic equipment that is suited for your body can keep you happy, and healthy, and is an essential and invaluable addition to the workplace which will prevent neck pain and keep you comfortable. 

Reducing back and neck pain with ergonomics

The main way in which ergonomic furniture helps to reduce back and neck pain is by correcting your posture and aligning your spine to prevent slouching and joint pain. 

There are also a few things you can do yourself to remedy the causes of neck pain, and generally reduce back and neck pain. 

1. Always practice good posture. 

When sitting at your desk, place your feet flat on the floor and keep your back flush against your chair. It is vital to fully engage with the backrest and keep it in ‘free float’, so it follows and supports every movement. Your head should be able to rest in a neutral position in this posture. 

2.  Avoid rounding your lower back. 

Rounding your lower back can be another of the causes of neck pain, as when you slump forward, you put extra strain on your neck to hold your head up. By adjusting your chair’s height, you can avoid rounding your lower back and keep your weight equally and ideally distributed on your sitting bones, located on the lower portions of your hips.

3.  Strategically position your computer and keyboard. 

Another of the causes of neck pain is angling your head to see your monitor. The centre of your monitor should be parallel to your nose to prevent an increase in stress on your neck. Additionally, you could work primarily on a laptop or use a secondary monitor if possible. 

Furthermore, your keyboard should be positioned close enough to you so your elbows are bent approximately 90 degrees when typing. Setting the keyboard down to low can force you to slump through your shoulders to touch the keys, which can further worsen back and neck pain. Finally, place your mouse at the same level as the keyboard to ensure you sit upright while not typing. You should be able to rest your arms and wrists on the arms of your chair. 

4.  Stay mobile.

Although this can be difficult in an office setting, standing in the workplace can prevent the causes of neck pain. Use a standing desk or a desktop converter for part of your workday to help promote better posture and spinal alignment. Short breaks and time away from your computer can not only help you be more productive but also loosen any aches in your back, neck, and arms that develop when stationary for extended periods. 

5. Use an ergonomic chair. 

Ergonomic chairs are available in various shapes and sizes to ensure your body type can fit seamlessly into your chair and not cause you unnecessary discomfort. Ergonomic chairs include many adjustments to enhance your comfort and reduce back and neck pain. For example, you could purchase a chair with a seat tilt and slide, adjustable lumbar, and adjustable armrests. 

The backrests on ergonomic chairs are usually high enough to support your shoulders, and allow you to use the headrest with ease. A headrest is a great way to alleviate back and neck pain, as well as reduce the number of potential causes of neck pain. 

If you have specific requirements, a custom office chair may help. Custom office chairs include all the benefits of an ergonomic chair, only they’re designed specifically for you and your body. 

6.  Limit screen time.

By interspersing your day with tasks that don’t involve a screen, you provide yourself the opportunity to break free from the static position you may have been in for several hours at a time. One of the main causes of neck pain is poor posture when looking down at devices for prolonged periods. This causes painful muscle strains in the short term and may contribute to disc or joint injuries in the future. 

You may not have thought too deeply about the causes of neck pain, or how your time in an ordinary office chair may be contributing to it. But using a non-ergonomic chair can be painful and fatiguing. We hope these tips and advice will help you to recognise the causes of neck pain and give you an idea of what to do to prevent them. 

If you’re interested in purchasing an ergonomic office chair, browse our range today to reduce back and neck pain at work.