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Does your neck ache after a long day hunched over your computer? You’re not alone! Office workers commonly experience neck pain due to poor ergonomics. But fear not! Here’s a guide to prevent and relieve neck pain with a combination of simple ergonomics adjustments and physiotherapy techniques.
Monitor Height: Your monitor should be at eye level to avoid straining your neck upwards. Invest in a monitor stand or adjust your chair height.
Chair Comfort: Choose a chair with good lumbar support and adjustable armrests. Ensure your elbows rest comfortably at a 90-degree angle while typing.
Keyboard Placement: Keep your keyboard close to you, wrists straight, and avoid reaching for it.
Posture Power: Maintain a tall spine with your shoulders relaxed and pulled back. Take frequent breaks to strengthen your core muscles, which play a vital role in supporting proper posture. Setting a timer to remind yourself to move around every 30 minutes can be helpful.
Roll your shoulders forward 5 times, then backward 5 times. Repeat 3 sets.
Slowly tuck your chin towards your chest, hold for 5 seconds, and release. Repeat 10 times.
Gently roll head in circles, tilting ear towards shoulder, hold for 10 sec on each side, repeat 3-5 times.
By implementing these ergonomic tweaks and incorporating physiotherapy exercises into your routine, you can significantly reduce neck pain and enjoy a more comfortable workday. Remember, consistency is key!
We believe movement is medicine.
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