How Posture can Cause Neck Pain While Sitting at the Computer
By Dr. Richard Bernier, P.T.
In today's work atmosphere, employees often find themselves at a computer for long periods of time. Some people develop the habit of sticking their neck forward over their chests and not resting the head on the upper trunk. When this happens, there is a natural reaction for muscles in the back of the neck to try and pull the head back into good erect posture. The prolonged reaction of pulling on the head tires the muscles and leads to neck pain.
Change Your Posture to Eliminate Neck Pain
If you are like me, I frequently find myself looking down at the keyboard and back at the screen with my head forward, tiring my neck muscles. That's what you want to avoid. If you find that your neck often hurts when you're working at the computer, try to position the monitor so that it is at eye level.
Keep an erect posture at all times with feet planted firmly on the ground. If you need to look down, look down with your eyes and don't tilt your head.
Reaching out while using a mouse can also create torque on the shoulders and neck muscles, tiring these structures to the point of irritation, pain and sometimes, headaches. While using the mouse, try and keep it close to your trunk.
Take a Break to Alleviate Neck Pain
Muscles also need rest to relax these areas of the appropriate physiology for good health. If you feel the symptoms of soreness or pain in the neck area, shoulder, or if you are developing a headache, take a quick break, go for a walk, and roll your shoulders to reintroduce good posture.
Cold Therapy for Neck Pain
Cold packs can also be applied therapeutically for about 10 to 15 minutes. Putting an ice pack, a Ziploc bag of ice buffered by a moist thin towel or two 2-pound bags of frozen green peas, in a pillowcase, can do this. Apply it to the upper, middle and lower neck area for 10 to 15 minutes. This will tend to increase blood flow. Don't do this for longer periods of time as this can end up reducing your blood flow.
Getting Additional Help for Neck Pain
If the above-mentioned methods do not seem to work, ask your primary care physician about the benefits of physical therapy and seek a qualified physical therapist to guide you on your way to a cure. The team at Bernier Physical Therapy Associates, in Newburyport, Mass., is available for a free 15-minute consultation, by appointment, over the phone or in person.
(Dr. Richard Bernier, PT has more than thirty-one years of experience dealing with musculoskeletal disorders. Dr. Bernier, PT incorporates many different techniques appropriately tailored to each individual's needs.)
Additional Resources and Articles
How Neck Pain Can Cause Headaches
The Pain in Your Foot Could be Plantar Fascitis—How to Treat It
