You’re stuck at your desk behind your computer, hour after hour, day after day looking at that darn screen! “This can’t be good for my health”, you think. Actually, you are right. It’s not.
Besides the glare and fatigue, and let’s not mention the stress (all of which add up and contribute to your frequent aches and pains) (read my post on stress and neck pain), there is something else, something mechanical which WILL end up in neck pain. Simply bending your neck for too long (read my post on 4 computer monitor positions that cause neck pain).
Bending your neck is so common and so ordinary and most of us do it for far too long during the day, which is why at least a 30 -50% of us will experience neck pain.
Why do we bend our necks for too long increasing our risk of developing neck pain? The most common reason that we bend our necks for long periods of time during work hours is because our computer screen is positioned too low on our desk. Alternatively, if we’reworking with a tablet (or smart phone) in our hand for far too long, these devices with their small screens and integrated keyboards cause us to work in a hunched over position with our heads hanging down. Prime posture for developing neck pain (read my post on how to correct a low monitor position causing neck pain).
Another reason is because we are working with papers on our desk as well as trying to type on our keyboards, or because we can’t touch type (read my post on touch typing and neck pain). All these things cause us to bend our necks for too long.
Researchers have discovered that bending your neck for more than 70% of your working day will double your chances of developing neck pain.
So, what position should your neck be in when you work? What posture will help prevent you from suffering from neck pain? Remember that spinal s-curve? (read my post on spinal posture and back pain)
Vertebral Column by Unknown and is licenced in the Public Domain
Well, that spinal s-curve needs to be maintained when you’re looking at your screen/laptop/tablet/smart phone for extended periods of time. It also needs to be maintained when you’re typing or working on papers! (check out our store for assistive devices to help place your monitor/tablet in the correct position).
In order to maintain your spinal s-curve and the curve of your neck, you need to raise the screen of your monitor/laptop/tablet to eye level using books, monitor raises, adjustable monitor arms, or a proper laptop raise/ tablet docking station (I’ll discuss this further in another post) to achieve this. If you’re lucky, some desktop monitors are adaptable, allowing you to elevate them without aids. Ensure that when they are on their highest setting and that your monitor is in fact at eye level, otherwise you still need some books etc to get it to the correct height.
Need more help with computer ergonomics? Check out our ergonomic desk exercise software.
All in all, make sure that your neck is in a good position while you work if you’re suffering from neck pain or want to avoid suffering from neck pain.
Ariens G.A.M., B. P. (2001). Are neck flexionk, neck rotation, and sitting at work a risk for neck pain? Results of a prospective cohort study. Occupational and Environmental Medicine, 200-207.
Cagnie B., D. L. (2007, May). Individual and work related risk factors for neck pain among office workers: a cross sectional study. European Spine, 16(5), 679-686.
Guzman J., H. E.-J. (2008). A new conceptual model of neck pain linking onset, course and care: The bone and joint decade 2000-2010 task force on neck pain and its associated disorders. Spine, 33(4S), S14-S23.
Guzman J., H. S.-J. (2009, February). Clinical practice implications of the bone and joint decade 2000-2010 task force on neck pain and its associated disorders. Journal of Manipulative and Physiological Therapeutics, 32(2S), S227-S243.