Do you…
Sit at your desk for more than 8hours a day?
Often feel that your shoulders are tensing up as you type away at your keyboard rushing to meet those deadlines?
Lean forward to squint at your monitor?
Have a nagging ache in your neck no matter how many times you rub your neck and shoulders in order to alleviate the tension?
Do not worry, you are definitely not alone!
Research has shown that up to 60% of office workers experience neck pain and they are 2-3 times more likely to develop chronic neck pain as compared to the general population. [2,3] While office ergonomics may help, a combination of specific neck and shoulder strengthening exercises are more effective. [1]
What causes neck pain then?
Work environment
Repetitive work
Long hours of sitting with minimal breaks in between
Poor posture (Forward head)
Psychosocial factors
Stress
High job demands
Lack of physical activities
Signs and symptoms that you have chronic neck pain
Upper back or neck pain
Worse towards the end of the day
General shoulder pain and tightness
Treatment by our physiotherapist
Soft tissue massage to reduce muscle tension
Joint mobilizations to reduce joint stiffness
Neck and shoulder exercises
Ergonomic advice
Here are some tips to manage neck pain on your own
What may work:
Sitting ergonomics (Seat height, arm rest, keyboard, monitors, mouse positioning)
Taking breaks. Motion is lotion, try not to sit for more than an hour or two at a stretch
Neck stretches
What will work:
Small benefits
General physical activities (walking, running, cycling)
Most effective
Targeted neck and shoulder strengthening exercises to be done 3 times a week, 20 minutes per session, over a period of 10 weeks
Ensure you are not arching your back while lifting the hand up
Front raises
Side raises
Shoulder shrugs
Reverse fly
Start being more active today to better manage your nagging neck pain!
References:
Chen, X., Coombes, B., Sjøgaard, G., Jun, D., O’Leary, S. and Johnston, V. (2017). Workplace-Based Interventions for Neck Pain in Office Workers: Systematic Review and Meta-Analysis. Physical Therapy, 98(1), pp.40-62.
Hush, J., Michaleff, Z., Maher, C. and Refshauge, K. (2009). Individual, physical and psychological risk factors for neck pain in Australian office workers: a 1-year longitudinal study. European Spine Journal, 18(10), pp.1532-1540.
Louw, S., Makwela, S., Manas, L., Meyer, L., Terblanche, D. and Brink, Y. (2017). Effectiveness of exercise in office workers with neck pain: A systematic review and meta-analysis. South African Journal of Physiotherapy, 73(1).