6 Tips for Managing Neck Pain at Your Desk Job

Look around the world today, and you see most people with their noses in technology. From smartphones to laptops, we’re spending a lot of time with our heads bent down, especially if you’re working at a desk. And our necks are paying the price.

Around the world, 203 million people report neck pain, and this number will jump to nearly 270 million by 2050. It’s a good bet that tech neck is a big part of this neck pain.

Since technology isn’t going anywhere, the SOAR Spine and Orthopedics team wants to share six great practices for combating desk-related neck pain. Let’s dive in.

1. Optimize your working environment to prevent neck strain

Let’s start with things you can do around your workspace to prevent tech neck. The average human head weighs 10-14 pounds, but when you bend your head forward, the load on your cervical spine (neck) increases exponentially. 

For example, bending your head by just 15 degrees can turn your head into a 27-pound weight as far as your neck is concerned.

So, your first order of business is to get your tech up to eye level. We know it’s called a laptop, but that’s not where your screen should be. Instead, place your monitors so that they’re at eye level. You can use a stack of books to get your screen and head up.

You should also use a chair with a headrest so that you can lean back and rest your head periodically. Also, keep your feet flat on the floor, which can help align your entire spine.

2. Go hands-free for calls

If you’re on the phone a lot for work, do your neck a favor and go hands-free, meaning put the phone down and rely on earbuds or speaker functions. Crooking a phone between your ear and neck is a fast track to neck pain.

3. Take frequent breaks

Another great practice is to set an alarm for every hour. When it chimes, stand up and move around for 5-10 minutes. Even better, use this time to do some stretching — even touching your toes is a great practice to stretch out your spine.

4. Strengthen the muscles in your neck 

The pain you feel with tech neck is usually due to muscle strain, so you may need to beef up those muscles. To get started, click this link and try these exercises.

5. Watch how you sleep

The last thing you want to happen when you have a desk job is to be behind the curve with neck pain when you wake up. So, treat yourself to a cervical pillow that supports your head and keeps your cervical spine in a neutral position as you sleep.

6. Monitor the health of your neck

Working hunched over at a desk can strain the muscles and lead to premature disc degeneration and facet joint arthritis. So, if you’re experiencing neck pain, we want you to see us for an evaluation. 

By reviewing your symptoms and using digital imaging to see what’s going on inside your cervical spine, we can assess the health of your neck and get you on a better path moving forward. 

If you have more questions about protecting your neck in today’s digital world or want to explore your options for pain relief, schedule an appointment by contacting our Santa Clara or Redwood City, California, office today or using our online booking feature.