A lot of people are working from home and have noticed neck pain during and after they are done with work. It’s easy to get lost in our work, which causes us to lose focus of the position that we are sitting in and for how long we are sitting in the same position. When we sit with poor posture for an extended period of time at our workspace, we are more likely to cause harm especially to our necks.
Desk Set Up
If you do work at a desk, it is important to take a look at how your workspace is set up whether you are at home or in an office.
- Is your monitor at eye level?
- Is your desk at an appropriate height for you?
- Is your chair adjusted to an appropriate height for you?
- Is your keyboard and mouse positioned close enough to you?
You’ll want to adjust the height of your monitor to be at eye level so that you aren’t tilting your head up or down for extended periods of time while you work. If your desk has 2 or more monitors, try to adjust your body to face the monitor you are working on to avoid keeping your head in a turned position for too long.
Making sure your desk and chair are at an appropriate height for you can make a huge difference in how your neck feels by the end of your work shift. You want to make sure that:
- Your chair supports your spine so that you are not leaning your body forward towards your monitor.
- You can rest your arm on your desk without your shoulders rising up towards your ears.
- You can sit comfortably with both feet flat on the ground.
If you are working from home, it can be very tempting to sit on the couch or your bed while you work. Avoid sitting in these locations as they do not offer any support to your back and neck.
Your keyboard and mouse should be positioned on your desk so that you are able to maintain good posture. If your mouse or keyboard are too far away, you will force yourself to reach and put a strain on your neck and upper back. If your mouse or keyboard are too close, you will put yourself in a position that will cause your shoulders to stay tensed up while you work.
Remember to take breaks from sitting in front of your computer throughout the day. If able, try to stand and work to give your muscles and joints a break from being in the same position all workday long.
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