An Ergonomist’s Guide to Eliminating Neck Pain

Neck pain is more prevalent among office workers than in any other occupation. While the pain is usually temporary, there are lots of simple tips and tricks that you can try to stop your neck pain from getting worse, or even stop it from appearing altogether!

Pain in any part of your back, from your coccyx up to your neck, is most often caused by long-term muscle fatigue and strain that develops from excessive loading of the muscles that support your spine. Over time, this strain and fatigue can lead to our muscles tensing up to protect themselves from any more damage, leaving us in pain that can be extremely limiting to our day-to-day activities. Muscle tension in the neck can even leave us with a headache that can feel like extreme tightness in the scalp and back of the head. These tension-type headaches can be extremely painful and can often be relieved through simple massage and practicing ergonomic techniques long-term. Here are a few solutions:

– Optimal workstation setup

• Position your monitor at eye level (this depends on the type of glasses you wear!) and about an arm’s length away.
• Keep your neck and shoulders in a relaxed, neutral position. If you’re struggling to read your monitor at this distance, try increasing the text size or brightness of your display to stop you straining your eyes or craning your neck.
• Office chair with lumbar support, adjustable height, and armrests. The positioning of your body on your chair is crucial, as increased pressure on your spine outside of its natural position can lead to overcompensation and strain.
• Adjust the height of your chair so that your elbows are level or just above the height of your desk, with your shoulders relaxed. If your armrests are adjustable, position them to support your elbows at this height. When your arms are unsupported for long periods, the muscles in your shoulders that stabilise your arms are put under excess strain.
• Keep your feet flat on the floor or on a footrest.

– Encouraging dynamic sitting and postural variation

• Use sit-stand desks if possible, or take regular breaks from sitting.
• For sit-stand desk breaks, a good rule of thumb is to stand for 15-30 minutes at a time, then sit for 30-60 minutes before standing again. Most ergonomists recommend a ratio of roughly 1:1 to 1:3 (standing to sitting).
• The key is frequency rather than duration – alternating between sitting and standing multiple times throughout the day is much better than standing for one long stretch. The pattern that works best for you may be quite personal, but ensure that you listen to your body and switch positions if you start to feel discomfort.

– Regular microbreaks and stretching

• 1-2 minute breaks every 30 minutes.
• Include neck rolls, shoulder shrugs, and chin tucks to relieve tension – keeping your neck in one position for too long can cause muscle fatigue.

– Stress management interventions

• Mindfulness, workload management, and cognitive-behavioural strategies can help mitigate stress-related neck tension – particularly associated with tension-type headaches.