Simple ways to avoid neck pain for desk workers.

1. Observe Good Posture

Maintaining bad posture is the primary cause of neck pain. Keep your

head in neutral, with the ears falling above the shoulders. Keep the

shoulders relaxed. Keeping the elbows and forearm supported on a desk,

will help keep the shoulders relaxed. Sit on a chair with backrest and

thighs parallel to the floor.

2. Take Regular Breaks

“Sitting is the new smoking” is a phrase we all have heard of.

Try to get up from your chair every 40-50minutes. Taking a short walk or

even standing at your workstation for a couple of minutes can be helpful.

Working from a standing desk has proved to reduce incidence of neck

pain, back pain, cardiovascular diseases, diabetes, cholesterol and

hypertension.

3. Stretching

Simple neck movements and stretches can help keep neck pain at bay.

Two of the most effective neck stretches are demonstrated below.








As seen in the Image 1, place one arm behind the back and tilt the head to

the opposite side. Use the other hand to apply over pressure. Hold this position

for 20 seconds and repeat twice on each side.


As seen in the Image 2, place one arm behind the back. Rotate the head to

the opposite side by 45 degrees and then bend the neck forward. Use the other

hand to apply over pressure. Hold this position for 20 seconds and repeat twice on each side.

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