Many people with desk jobs experience back and neck pain. Bad habits can create chronic discomfort that affects the spine and neck at home. Luckily, many of these issues can be resolved with a few changes. Below are three tips that can help decrease back and neck pain. 

Tips to Eliminate Back and Neck Pain at Work

1. Be Mindful of Posture

Poor posture can cause work-related back and neck pain, as people often don’t notice when they’re slouching. Several factors, such as screen height, can influence your spinal alignment. Be mindful of your posture and correct yourself as needed. Try setting reminders to check yourself every half hour or 45 minutes. You should have your shoulders back, and your spine straight. Gradually, holding better posture will become second nature.

2. Use Equipment at the Right Height

Monitor height is a common cause of neck strain. You need to adjust it so that the center of your screen is leveled with your nose. This will keep you from straining your neck. If you use a laptop, add an external monitor that you can adjust. The keyboard should be close enough so your elbows are bent at 90 degrees while typing. Try to limit time texting on your phone, as it requires you to look down.

3. Choose a Supportive Chair

Your chair plays a crucial role in spinal health. Make sure to select one that provides ample back support. Purchase a chair pillow to support your back if your chair is too big or uncomfortable. Raise armrests so that your forearms extend straight forward and adjust the height so your thighs are flat against the seat’s edge and your feet are flat on the floor. This will help you maintain correct posture throughout the day.

If you have back and neck pain, the professionals at Montvale Health Sport + Spine can help. Based in Montvale, NJ, this multi-disciplinary practice offers a variety of wellness services, including chiropractic care, acupuncture, therapeutic massage, and sports rehabilitation. They treat a variety of issues and will create a customized program to help you recover and prevent future problems. Learn more on their website about their services and call (201) 391-8282 to schedule an appointment.