The longer you sit at the desk the more likely you are to slouch. Your shoulders will roll forward, your chin will stick out and over time you will probably notice a tightening in your upper shoulders which will eventually develop into neck pain.
If you experience back and neck pain at work, then follow the simple steps below to help you combat this common problem:
- Adjust your computer screen to the right height
It may sound a little picky but actually, your monitor being just a centimeter too high or low can have an impact on your posture. You should be looking directly at the screen with your neck straight.
The workplace may not be the most appropriate place to get on the floor and start doing the downward dog, but there are a number of simple and helpful stretching positions that can be carried out from the comfort (or discomfort) of your desk chair.
-Start by sitting upright in your chair with both hands on your chin. Keep your head straight and look forward. Push your chin back into your neck and then release. As you let go you should feel a small stretch at the back of your neck. Repeat this five times every two hours.
-Stand facing a corner and position your arms at a 90 degree angle with your forearms vertically against the wall. Lean in on your chest to stretch the front of your shoulders and hold this position for 30 seconds before releasing. Repeat this exercise three times.
If you are experiencing severe neck and back pain then you may benefit from getting in touch with a physiotherapist or a chiropractor to find out how they may be able to help you. Visit our fact-sheets for further information or use the search tool on the homepage to find a physiotherapist or chiropractor near you.
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