The Best Ways to Treat Office Syndrome Neck Pain

3 Tips for Office Syndrome Neck Pain Treatment

Many of us work in office environments where we don’t move around much during the day. We sit, sometimes in the same position, for prolonged periods of time while working at a computer or hunched over reading and using our cell phones. While these modern technologies certainly make our work lives easier and more efficient, they can cause significant problems for our necks. 

Long days in the office can lead to poor posture and neck pain, making it difficult to get through the day. While this can seem like an enduring problem to deal with, there are steps that you can take to reduce your discomfort and prevent it from coming back in the future. Today, we will give you three best expert tips to ease your discomfort. 

Increase Muscle Strength and Flexibility

One of the best ways to deal with neck soreness that arises from the stress of sitting at a desk all day is to increase the flexibility and strength of your neck muscles. One of the main reasons that these muscles become fatigued is because of underuse, so by using them more you can help to keep them strong and healthy. 

A great technique to exercise and strengthen these muscles is to make sure you are moving them and stretching them frequently throughout the day. It doesn’t have to be intense or extremely rigorous exercise for it to have noticeable benefits. You can use a few of the following desk-friendly exercises to help loosen up your muscles and prevent pain.

  1. Stretch the sides of your neck by placing one of your hands on the top of your head and gently pulling it towards your shoulder on the same side, (e.g. use your right hand to pull your head to the right side). Be sure to do this on both sides to stretch your neck evenly.
  2. Slowly tilt your head up, looking toward the ceiling, and then down, looking at the floor. Then tilt your head from left to right by looking directly over one shoulder and then the other.
  3. Place both hands on the back of your head and pull it gently forward while engaging your neck muscles. 
A woman stretches in front of her computer to relax tense neck muscles.

Dos and Don’ts to Avoid Neck Pain

In addition to keeping your neck muscles stretched and loose throughout your workday, there are a few other top tips you can keep in mind to reduce neck discomfort. Let’s go over a few key dos and don’ts to prevent neck strain due to stationary office jobs.

Do Adjust Your Position When Seated

One of the best ways to reduce this type of pain at work is to ensure that your body is in a healthy position to support your neck and back when you’re seated at your desk. Make sure that the height of your chair is set so that your desk and keyboard are where your hands would rest naturally. You should also adjust your monitor height so that it is at eye level and you can view your screen with a neutral neck position rather than always looking up or down at your screen. 

Do Move Around Frequently

Another great way to reduce neck discomfort is to make sure you are moving around throughout the day. This could be as simple as taking a small stretching break or getting up for a short walk every now and then. 

Avoid Using a Pillow of The Wrong Height

Another factor to consider if you suffer from consistent neck discomfort, especially if your neck feels strained when you wake up in the morning, is that you could be receiving additional stress from using a pillow that is too high or low to support you properly. To be at the right height, your pillow should allow your neck to rest in a neutral position while you sleep.

Do Reduce Work and Daily Routine Stresses

In addition to the physical strain from sitting all day, mental stress can lead to significant neck and back pain. When we experience high levels of stress, we tend to tense the muscles in our neck and shoulders, causing these muscles to tighten. One way to relieve tension is with regular breathing exercises and mindfulness meditation which can help you to consciously relax these muscles when you are particularly stressed.

A physiotherapist providing neck pain treatment as the man lies on the treatment table.

Consult With A Physiotherapist

If you have chronic soreness in your neck that hasn’t responded to the approaches above, you should consider seeking out treatment for neck pain from a skilled physiotherapist. A physiotherapist can help you to find the sources of your discomfort and identify the best specialized techniques to help you alleviate it. 

These approaches could involve massage techniques catered to the pain you’re experiencing and physical therapy exercises to target strained muscles. If you’d like to try physiotherapy to address your neck discomfort, contact BPC Physiotherapy and set up a consultation today with one of our experienced therapists.