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.