Long sitting and a tilted head load the back and neck. The good news is that a few adjustments and regular breaks can make a workday easier.
Set up your workstation
- Feet flat on the floor, knees about hip height.
- Back against the backrest, with support for the lower back.
- Elbows bent about 90 to 120 degrees, forearms and wrists straight.
- Place the screen in front of you, top edge at or slightly below eye level, about an arm’s length away.
- With a laptop use a separate keyboard and raise the screen.
Micro breaks
Sitting still in the same position for long periods is not healthy. Change position often, stand up every half hour to hour, walk for a few minutes and do part of your work standing.
Quick stretches
Roll the shoulders back, gently tilt the head to the side and hold for about ten seconds, open the chest with hands clasped behind you. Do not force it to the point of pain.
A massage after work
You can compare Aloe Heat Lotion as a massage lotion for the neck and shoulder muscles after the workday, following the pack directions. It is an external cosmetic, not a remedy for pain.
See a doctor if pain lasts for weeks, spreads into the arm, comes with numbness or weakness, or follows an injury.
Set a reminder on your phone or watch for every forty minutes to remind you to stand up, stretch and drink water. After a week assess whether you feel less tension in your neck and shoulders at the end of the workday.
Sources: OSHA.
Common questions
How often should I stand up?
Change position often and stand up every half hour to hour, even for a few minutes.
Is a standing desk the solution?
Only as part of a change. It is best to alternate sitting, standing and moving.
Before first use
Choose products for your dietary routine and care needs. Follow a healthcare professional’s advice for diagnosis and treatment of symptoms. Check suitability first during pregnancy and for use by children.
