Desk and Neck Pain

Having ‘Magic’ Desk is such a pain in the neck

You, yes. Pain in your neck and upper back? OK. Can you look up, down, look right and look left? Good. Back to your screen. Beside the screen, what else that makes you ‘stick’ to your place?

Yes – its the ‘magic’ desk. This desk already cast a spell on you so that you will not leave it alone. You have to sit in front ofit up to an extent where you have to ‘sacrifice’ your neck and upper back for it.

Seems that one of the main causes of upper back and neck pain is the desk – actually it’s not – its just how you sit at it and for how long.

In general, the longer you sit, the more you will slouch, leading your shoulders to roll forwards and your chin to poke out. If you have to look down at your screen you will slouch sooner. Over time, this position will produce tightness in your upper shoulders and, eventually, neck pain.

Considering how many people spend most of their day at a desk, and their evenings on sofa, no wonder this is such a huge and common problem.

Here’s a simple three-step to reverse the ‘spell’ of the desk:

  1. Make sure your computer monitor is at the right height

If it’s not already, your monitor should be at eye level (a couple of phone books will often do the trick). This will keep your head up and your neck straighter. If you are using a laptop – get yourself an external keyboard and mouse – place your laptop at eye level.

  1. Two simple stretches

    • Sit upright in your chair and place both hands on your chin. Keep your head straight and eyes looking forward. Push your chin back into your neck then release. You should feel a light stretch at the back of your neck as it straightens. Perform 5 repetitions every two hours.

    • Stand facing a corner, with your arms up to 90 degrees and your forearms vertically against the wall. Lean your chest in to create a stretch in the front of your shoulders. Hold for 30 seconds. Repeat 3 times.

  1. A quick strengthening exercise

You’ll need a metre of red Thera-Band (available at Physio Savvy). Hang it over a door handle and take hold of either end, palms forwards. Stand facing the (shut) door. Elbows straight, gently squeeze the lower part of your shoulder blades together and pull backwards on the band. Repeat 10 times.

Please visit us at Physio Savvy  where the physiotherapist will guide through your individualised treatment program based on diagnosis to prevent the condition from getting worse and to get you back to your normal level of functioning. This is to ensure a speedy return to daily active tasks and activities, either at work or at home.

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Afiq Muhammad

Afiq Muhammad

Physiotherapist at Physio Savvy
Afiq Graduated with BSc (Hons) in Physiotherapy from MARA University of Technology. His past work experience involves varied cases in various fields, making his patient care hollistic and patient based. He is most interested and experienced in the fields of musculoskeletal conditions and sporting injuries.
Afiq Muhammad

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Posted in Musculoskeletal Disorders.