The Ultimate Guide to Avoiding Neck Strain at Your Desk Job

These days, a lot of people tend to work at a desk and sit in front of a computer. Eventually this leads them to develop neck and back pain after some point of time. If you are someone who are bound to a desk job, you need to know about the best working practices so that you are able to avoid neck strain and yet manage your responsibilities efficiently. Here are some ways in which you can avoid neck strain when you are working at a desk in your office.

Always practice good posture:

The first and most important thing that you need to do is maintain good posture at all times so that you are able to avoid straining your neck when you are working. Keep your both feet flatly on the floor as you sit at your desk and have your backflushed against the chair. Maintain your head in a perfectly neutral position so that you have your ears above your shoulders.

Do not keep on rounding the lower backso that it leads you to slump your shoulders and head forward. You need to adjust the height of your chair in such a way that it enables you to keep your thighs at a lower position. In this way, you would be able to put your weight distributed evenly between the sit bones that are present under your hips.

Adjust the height of the monitor and keyboard’s position:

It is important that you have your computer monitor placed at such a height so that the center of the monitor is in line with your nose. When your screen is placed too low, it can lead to greater levels of stress while working as you are going to put your head at a lower height. You can use an additional monitor along with your laptop as this can improve your workflow to a great extent.

By placing the keyboard at a point that is close to you, you can have your elbows bent properly at around 90 degrees while typing. Additionally, you need to put your keyboard at a height where you do not have to slump down while you need to type quickly. Make sure that you have your mouse just beside thekeyboard.

Walk around your office:

It is always a good thing to take small breaks and go for a walk around your office from time to time. When you leave your desk and walk around once in every 30 minutes, you minimize the chances of developing neck strain and this leads you to stay pain-free at all times. It can also be a good way to avoid serious muscular complications that may emerge when you have some tightness developing in your back or neck.

Work on your computer while standing:

Another way to avoid neck strain is to stand on your feet while you work. This can help you to avoid the pitfalls of poor posture and you can stay physically robust for longer periods. Alternatively having a standing desk can be of a great help.