Working for long hours on computer and Laptops can cause aches and neck pain especially during these COVID-19 days while you work from home. Here are some Reasons and Remedies while using a computer for long hours.
04 Major Reasons for Neck Pain while using computer and phones for Long Hours
- Postural Strain
- Stress
- Desk Setup
- Monitor Alignment
1. Postural Strain.
While using computers, Laptops your postural setup matters a lot. While you sit on the chairs in a workstation for long hours may be at the office or home your spine and shoulder muscles started to get tense and stiff and pain occurs in the neck and back. This all occurs because you continue to work in the same posture all the time.
Remedies for Postural Strain
First of all, avoid sitting for long hours and limit your sitting into time intervals like 20-30 minutes then take a break and get stretched for some time lets say 4-5 minutes then start again. This technique will help your muscles to calm down and repair themself again. It is important that your low back must be supported from the chair so it will help to prevent slouching.
It is important that while sitting on the chair low back must touch the curve of the chair or some cushion. Your knees should be in 90 Degrees while bending them. Elbow should be placed at a natural height of armrest which must be aligned with your waist.
2. Stress
Generally, stress is overlooked by the workers in relation to neck pain while working on the computer. Stress can amplify the factors which affect the neck pain because while we started to feel stress our shoulders begin shrug. as a part of anger or some response. This activity encourages more stiffness and fatigue in the shoulder or the upper back.
Remedies for Stress
Techniques of stress management affect a lot in reducing neck pain. For this you can divide your work into smaller segments or if it not possible then divide it into the datewise target which will reduce your workload for a single day. The meditation technique is very effective for stress management so you can meditate for some time.
3. Desk Setup
Desk setup is a very crucial point to be noted while working on the computer. Your desk setup will decide that you gonna work for long hours without pain or with pain. If you have a proper desk setup then it will be more beneficial for your neck and it can prevent you from neck pain. height of the desk must be according to your height where you can type easily and comfortably, in general, there are standard size desk are available in the market where you can use keyboard tray.
If you have too high desk then you have to shrug your shoulder to adjust your forearms to type properly. After a while, your neck will start painting in such a compromising position. it can also cause a headache.
If you have a low desk then you have to flex and bend your neck to look at the computer screen.
This position is called forward head position and it will also cause neck pain.
Fix your Desk setup
It is important that your desk must be adjusted to the height, where you can easily access the desk surface and your elbow should be bent to 90 degrees. The desk should be big enough to hold your all related items like monitor, keyboard, mouse etc. Your desk must provide that much distance where your eyes must be 20-25 inches far from monitor to prevent your eyes from eye strain.
4. Monitor Alignment
Adjustments of the monitor on the workstation are very-very important if it is placed at higher or low levels it will harm your neck muscles and cause pain in the neck.
Fix your Monitor alignment
Your monitor must be aligned to the height of your eyes which will automatically correct your spine and neck posture. For correcting your monitor setup you can have attachments for the monitor or pot some support which can hold the monitor properly.
5. Suitable office chair
The office chair is an important part of your workstation especially when your work for more hours on the computer or you have desk job whether you work at home or office it is advisable to spend some extra money and take the good chair. There are a lot of chairs varieties in the market but for computers, users must prefer ergonomic chairs because they are more flexible and provide good postures support.
Chair Setup at your workplace
An office chair must be a full back chair which can extend from the seat of the chair to shoulder or above the shoulder. The full-back chair will give you proper low back support. If the full-back chair does not have proper curves at the hip and waist point you can adjust it by putting some small pillow or cushion. The armrest of the chair must support the natural height of your elbows. It is important that your chair height must befit with the desk height.
Best Neck Pain Exercises While at Work.
It is very important to do some exercise while using the computer for long hours. Here are some important exercises which you should do.
1 Sit straight
Good posture is very important for a long working hour on the computer so try to sit straight. Try to rotate your shoulder back and hold it for some time, repeat this latest 3-4 times a day it will help you to maintain your body postures.
2 Neck Flex
This exercise can be performed in a standing or sitting position. Just move your head down and look at the floor for 3-4 seconds then look up towards the ceiling for 3-4 seconds and repeat this latest 3-4 times.
Another exercise is to turn your head left and right and hold it for 3-4 seconds on both sides. repeat it at least 3-4 times this will also help you to get rid of neck pain.
3 Chin Tuck
This exercise will be done on the chair, pull your shoulder back then in a straight position pull your chin back towards neck portion then hold for 5 seconds and relax again. Repeat this for 10 times and you can do this once a day.
4. Spine stretch
Lift your both the arms and fold your elbows and get them backside of your head and in a Criss-cross shape of your fingers hold backside of your head then stretch your arms backside. Your eyes should look straight and hold there for 3-4 seconds. Repeat this at least 5 times and do it once a day anytime.
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