Feb
How do you deal with neck pain at work?
Neck pain at work is mainly caused by poor posture, stress and prolonged sitting at your desk. You can address this by setting up your workplace ergonomically, taking regular breaks and doing simple neck exercises. Seek professional help when the pain radiates, causes headaches or persists for more than a week.
What are the most common causes of neck pain in the office?
Poor sitting posture is the main cause of neck pain at work. Your head hangs forward, your shoulders slump and your neck is under constant tension. This happens especially when your screen is too low or your chair is not properly adjusted.
Prolonged sitting causes your neck muscles to stiffen. You barely move for hours on end, which reduces blood circulation in your neck. The muscles become tense and can feel painful, especially at the end of the working day.
Stress also plays a major role in neck complaints. When you are tense, you unconsciously pull your shoulders up and tense your neck muscles. This chronic tension can lead to headaches and stiffness in your neck and shoulders.
Modern workplaces contribute to neck problems through poorly designed workstations. Laptops force you to look down, you hold phones clamped between your shoulder and ear, and desks are often too high or too low for good posture.
How do you set up your workplace to prevent neck pain?
Your screen should be at eye level, so you can look straight ahead without bending your neck. The top of your screen is ideally at eye level or slightly below. Place your screen about an arm’s length away from your face.
Adjust your chair so that your feet are flat on the floor and your knees make a 90-degree angle. Your back rests against the backrest and your shoulders hang relaxed downwards. A good office chair supports the natural curve of your spine.
Place your keyboard and mouse at the same height as your elbows. Your arms hang relaxed alongside your body and your wrists remain straight while typing. Avoid reaching for your mouse or keyboard, as this causes tension in your neck and shoulders.
Ensure adequate lighting so you don’t have to peer or stick your head forward. Position your desk perpendicular to the window to prevent glare on your screen. When working from home, you can use a laptop stand with an external keyboard and external mouse.
What simple exercises help against neck pain during working hours?
Neck rolls help reduce tension. Let your head roll slowly to the right, then backwards, to the left and forward again. Repeat this five times in each direction. Do this every two hours to prevent stiffness.
Shoulder shrugs relax your neck muscles. Pull your shoulders up towards your ears, hold this for five seconds and then let them drop slowly. Repeat this ten times. You immediately feel how the tension disappears from your neck and shoulders.
Breathing exercises help against stress-related neck tension. Breathe deeply through your nose, hold for three seconds and breathe out slowly through your mouth. Do this for five minutes and notice how your neck muscles relax.
Take a short movement break every 30 minutes. Stand up, walk around and move your head gently from left to right. These simple movements keep your neck muscles supple and prevent stiffness from prolonged sitting.
When should you seek professional help for work-related neck pain?
Radiation to your arms or hands is a warning sign you should not ignore. When your neck pain is accompanied by tingling, numbness or weakness in your arms, this may indicate nerve compression. This requires professional attention.
Persistent headaches that start in your neck often indicate tension headaches due to neck complaints. When you regularly have headaches that start at your neck muscles and spread to your head, it is time for treatment.
Neck pain that persists for more than a week, despite rest and self-care, needs professional attention. Chronic neck complaints can lead to long-term problems when they are not properly treated.
Movement restriction where you can no longer turn or bend your head normally is a clear signal. When daily activities, such as driving, become difficult due to neck stiffness, seek help.
How Ruggensteun helps with treating neck pain
We approach neck pain holistically by not only treating the symptoms, but also addressing the underlying causes. Our specialised chiropractors understand how work-related neck complaints develop and which treatment works best.
Our treatment options for work-related neck pain include:
- Chiropractic adjustments to align the spine
- Dry needling for relaxing tense neck muscles
- CFR techniques for tension relief
- Ergonomic advice for your workplace
- Exercise programmes for home and office
We focus on improving the communication between your nervous system and your muscles, so your body can use its natural healing ability. For acute neck complaints we can often schedule an appointment quickly, so you don’t have to walk around with pain for long.
Would you like to know more about our expertise with neck pain or do you have questions about your complaints? Contact us for personal advice. You can also find more information on our main page about all our treatment options.
Frequently Asked Questions
How long does it take before I notice improvement after adjusting my workplace?
Most people notice improvement within 1-2 weeks when they set up their workplace ergonomically and do regular exercises. For more serious complaints, it can take 4-6 weeks before you feel significant relief. It is important to be consistent with the adjustments and have patience with the recovery process.
Can I prevent neck pain when I have to video call or attend online meetings frequently?
Yes, make sure your camera is at eye level so you can look straight ahead. Use an external webcam or laptop stand instead of looking down at your laptop. Schedule short breaks between long meetings to move your neck and alternate between sitting and standing during conversations.
What mistakes do people make most often when setting up their home workplace?
The biggest mistake is working on the sofa or at the kitchen table without good support. Additionally, many people place their laptop directly on the desk, forcing them to look down. Also, using too many cushions as back support or working without a footrest are common mistakes that cause neck pain.
Are there specific exercises I can do during online meetings without colleagues noticing?
Yes, you can inconspicuously roll your shoulders backwards, squeeze your shoulder blades together and relax them again, and breathe slowly to reduce tension. Turn off your camera during breaks to do neck rolls. Also consciously relaxing your jaw muscles and straightening your back are discreet exercises.
What should I do if my employer doesn't want to invest in ergonomic office furniture?
Start with simple, inexpensive adjustments like a laptop stand, external keyboard, or a cushion for back support. Document your complaints and discuss the costs of sick leave versus preventive investments. Many employers are obliged to provide a healthy workplace - enquire about your company's occupational health and safety policy.
How do I know if my neck pain is caused by stress or by poor posture?
Stress-related neck pain often goes together with tense shoulders, headaches and worsens during busy periods. Posture-related pain usually gets worse as the day progresses and improves with movement. Notice when the pain occurs: immediately after getting up indicates sleep problems, while pain that increases during work is usually posture-related.
Can I adjust my existing office chair instead of buying a new one?
Yes, you can often improve a lot with simple additions. Use a lumbar cushion for back support, a footrest if your feet don't rest flat on the floor, and armrest pads for better support. A seat cushion can adjust the height and a headrest can be added to many chairs.
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