How To Reduce Neck Pain At Your Desk [Complete Guide]

There is no argument about the fact that a huge majority of us are sitting for most of our waking hours, either working or watching movies, web series, TV shows, etcetera.

We all are leading a predominantly sedentary life and, even though this new lifestyle might seem very comforting, we will be seeing its side effects in no time. Back pain, bad posture, chronic neck pain are some of the few common problems that are a bane of the new sedentary lifestyle.

After being seated for a long time, we might be experiencing stiffness, pain, and discomfort in a few of our body parts, and our neck is one such body part that goes through a lot of strain and pressure while we are working on our laptops.

This article will provide you with a few tips that will help reduce your neck pain while working at your desk. The tips are as follows.

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Effective Ways to Reduce Neck Pain At Your Desk


1. Maintain Good Posture

While sitting at your desk, make sure that your feet are touching the floor, and you can lay them flat against the ground. You also have to make sure that your back is touching the backrest of your chair and that it is well supported.

To keep your lower back from rounding or curving, adjust your chair’s height in such a manner that your thighs are angled down slightly. Avoid slouching or slumping as these acts put a lot of pressure on your shoulders and neck, causing them you hurt.

2. Adjust The Height Of Your Screen & Keyboard

Your screen should ideally be in the center of your workstation, in front of you, and the screen must also ideally align with your nose. You should not experience any strain on your eyes or neck while at work.

If your screen is too low, you will be bending your neck, which will increase the pressure on it immensely. The keyboard should ideally be positioned in a manner that your elbows are bent at a 90-degree angle. The height of the keyboard should also be adequate so that you don’t slump while working.

3. Stand Often

Though the act of sitting in a place might seem comforting, if we are seated in a place for a very long time, we are sure to experience fatigue and stiffness in our body. In addition to that, sitting for a prolonged period ruins your posture.

To fix this problem, you have to be sure to be on your feet, either standing, walking, running, or doing some sort of physical activity for a few hours every day whenever you can.

Another option is to use a standing desk or a sitting and standing desk which will allow you to get the best of both worlds.

4. Reduce Your Screen Time

If we spend a huge chunk of our time on our laptop, phone, or computer, it is likely to severely affect our eyes and, along with it, will also lead to severe neck pain.

Whenever we slump or slouch or bend or neck a little too much in the forward direction than needed, especially when we are trying to read something like an article, email, or a text message on either of our devices to have a better look at the text we are not only staring our eyes but also putting our neck under immense pressure.

This is very likely to cause strain and stiffness in the muscles around our eyes, neck, and shoulders in the short run, and in the long run, this can contribute to joint injuries and poor eyesight. You must decide only a specified few hours of the day to work on a screen to reduce your screen time drastically.

5. Move Around

Move, walk at regular intervals between your work hours, either work out before or after you get started or done with your day’s or simply walk to your place of work rather than driving there; this will encourage movement in your daily routine.

Being active and moving around a lot puts you at the risk of having to suffer from the various side effects of a sedentary lifestyle, which include neck pain, backache, etcetera.

Final Words

We hope you found this article useful; not being in the same position moving around and being active making sure that you are comfortable while you are seated are some of the key things that you have to remember to reduce your neck pain while working on your desk.

Avoiding slumping, slouching, or bending our neck is also very important. Follow a few neck exercises while at work to reduce the strain and pressure on it stretch your neck as well as your entire body a few times a day. These tips will be extremely useful to maintain the good health of your neck.