Types of pain
Common causes of neck pain at work include:
1. Tight neck muscles
2. Tight shoulder muscles
3. Pinching of nerves in the neck
Keeping your neck relaxed is an important part of avoiding these conditions or reducing the pain you experience. Your neck will experience less strain when it is relaxed and in a neutral posture. Stretching along with a proper workstation layout will help to achieve this.
You can click either “More stretching solutions” or “More workstation solutions” to jump to specific content, or you can scroll down and read it all.
Stretches
Important!
If you have had or are suffering from an injury or conditions in which certain movements or exercises might be contra-indicated, please consult a medical professional before attempting any of these exercises. Stretches should never be painful. If you experience discomfort, please consult a medical practitioner.
All stretches should be performed slowly and carefully and should be held for 30 seconds.
Forward Neck Stretch
You should feel the stretch at the back of your neck.
Hold for 30 seconds.
Repeat 3 times.
Side Neck Stretch
Facing forward, pull your ear down to your shoulder.
You should feel the stretch in your opposite upper shoulder and the side of your neck.
Hold for 30 seconds.
Repeat 3 times.
Side Shoulder Stretch
Stretch your arm across your body at shoulder level.
You should feel the stretch at the back of your shoulder and your upper arm.
Hold for 30 seconds.
Repeat 3 times.
Upper Back Stretch
Clasp your hands together.
Stretch your arms and tuck chin in.
You should feel the stretch between your shoulder blades.
Hold for 30 seconds.
Repeat 3 times.
Workstation Solutions
One of the most common kinds of injuries at work is an overuse injury, also known as a repetitive strain injury. Your body can heal, but it can also be pushed past its limit. An incorrect workstation setup places your body in positions that make it work harder or that don’t give it a chance to rest. The main goal is to support your body in all the right places and keep it in a neutral position.
When it comes to neck pain, the positions of your head and shoulders are key elements to consider. Check if your setup matches the following setup tips to help reduce strain in your neck.
Monitor height
What it affects
Tension at the back of your head
Tension in the middle of your shoulder blades
Setup steps
1. Sit upright and look straight ahead.
2. Lower/raise your monitor until you are looking straight at the top third of your monitor*.
It can be lower than this, but never higher for normal office work.
*Note: If you have bi- or multi-focals where the lower section is for computer work, your screen will need to be lower than eye-level.
Monitor distance
What it affects
Tension at the back of your head
Tension in the middle of your shoulder blades
Eyestrain
Setup steps
1. Bring yourself as close to your desk as possible. Push your armrests backwards if you use them, or slide them under the desk if you don’t. If you rest your arms on your desk, move your chair towards the desk until just before your stomach touches the desk.
2. Stretch out your arm. Your fingertips should just touch your monitor’s screen. This is your minimum distance*.
3. You can move your monitor between 50-100 cm away from you if your desk allows. Try different distances. If you poke your head forwards or squint to see clearly, the monitor is too far.
*Note: If you are farsighted or have another vision challenge, your minimum distance may need to be closer. In these cases, close your eyes or look across the room regularly to give your eye muscles a chance to rest to avoid eyestrain.
Armrest/Desk Use
What it affects
Tension in the muscles that move or attach to the neck
Setup steps
Armrest Use
1. Raise your armrests so that they sit at the height of your elbows when your shoulders are relaxed. They can be slightly higher.
2. Raise your chair so that your armrests are level with your desk.
3. Bring your keyboard and mouse closer to you and use your armrests for support.
Desk Use
1. Sit as close to your desk as you can.
2. Raise your chair so that the desk is gently supporting your forearms at elbow-height.
3. You may need to push your laptop/keyboard/mouse a little further from you.
*Note: The support is too high if you feel that your arms are being pushed sideways by the armrests or the desk. The support is too low if you feel like you arms are hanging.