A desk job requires a worker to stay stationary throughout the bulk of the workday, and without proper support and positioning, this sedentary placement can cause or worsen back and neck pain. Fortunately, there are some simple steps you can take to better support the body and your overall orthopedic health. Here’s a closer look at what you can do at the office.

How to Reduce Back & Neck Pain at a Desk Job

1. Adjust Your Computer Monitor

A monitor that’s even slightly too high or too low can put undue stress on the muscles of the neck. The optimal orthopedic position for your monitor is to place the middle of the screen even with your nose so that little if any neck movement is needed to see it.

This can be tricky for laptop users, but if you frequently experience neck pain at work, pairing it with a monitor that you can place in a healthier position is a smart investment.

2. Be Mindful of Your Posture

Pay attention to your posture as you sit and modify it accordingly. Both feet should be flat on the ground, and the back should sit flush against the backrest of the chair. Sit upright but not overly rigidly, as this can exacerbate tension and cause muscles to tense up. If you have a tendency to round your back, especially as the day goes on, position the chair at a height that slightly angles the thighs downward to more evenly distribute your weight.

3. Practice the 20/20/20 Rule

The 20/20/20 rule is designed for orthopedic health when working at a desk on a computer all day. Every 20 minutes, look up from your screen and focus on an object at least 20 feet away for a minimum of 20 seconds.

Not only does this exercise introduce some gentle motion into the neck, but it helps prevent eyestrain. If you need a reminder, set your smartphone alarm to vibrate every 20 minutes. When possible, rise up from your chair for a few moments, take a brisk walk around the office, or have a good stretch.

If you experience back or neck pain from a desk job, visit Associates in Orthopedics & Sports Medicine. Located in Dalton, GA, they offer state-of-the-art procedures designed to restore your orthopedic health and wellness. Their services include physical therapy, sports injury rehab, arthritis care, and surgical interventions. Call (706) 226-5533 or visit them online to schedule an appointment.