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Preventing Neck Pain While Sitting at Your Computer Desk

If you spend most of your work day sitting at a desk, there’s a good chance you’ve experienced neck pain at some point. You may be wondering what causes neck pain while sitting idly.

Many things factor in that may be causing your pain to increase throughout the day. Here are a few contributing factors to neck pain and tips for finding relief in the workplace.


When it comes to sitting for long periods of time, it is natural for your body to begin to get comfortable, which usually leads to one sitting with their shoulders hunched, neck out, or leaning forward. Unfortunately, because we are so used to being in these positions, we aren’t conscious of how our lazy, slumped posture is affecting different parts of our bodies.

When you lean forward to be closer to your computer or keyboard, you put pressure and strain on your neck and lower back. When this is done repetitively throughout the day, tension builds in the neck, causing pain.

Tips for good posture

  • Keeping your feet flat on the floor or a footrest.
  • Do not cross your legs, knees, or ankles.
  • Keep a small space between your knees and the seat of the chair.
  • Ankles should be in front of your knees.
  • Your knees should be the same height as your hips or slightly lower.
  • Sit straight up with your shoulders relaxed.

Proper Ergonomics

When it comes to proper ergonomics, there are several factors to consider.

Workspace Placement

Things to consider:

  • Choosing a chair – choose a chair that is firm and offers lumbar support.
  • Position of the chair – your chair should be raised or lowered until your thighs are parallel to the floor and your feet are flat on the floor.
  • The position and height of your computer monitor – your computer monitor should be high enough that you are looking straight forward; this keeps you from looking downward and putting strain directly on your neck.
  • The position and placement of your keyboard and mouse – your keyboard and mouse should be in a comfortable placement where your forearms can sit flat on the desk with your elbows at a 90-degree angle, and you aren’t constantly reaching forward to type or navigate.

Breaks for Your Body & Brain

It’s important that you take breaks throughout the day. It is ideal to get up and move around every 30 minutes. Even if this is to get a drink of water or take a quick stretch, it is good to get the blood flowing. At the same time, you are relieving strain on your eyes from the computer screen, as prolonged screen time can cause migraines and headaches.

If you or a loved one would like to learn more about neck pain relief in Miami, Florida, contact our office today to schedule a free consultation.

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Miami, Florida 33143
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