Globally, it is estimated that 1 in 3 adults live a sedentary life, and 12 percent of North Americans work a desk job. With this comes aches and pains often seen from prolonged positions and posture. These aches and pains, commonly referred to as Tech Neck or Neck Pain, are typically seen in those working in the office or at home on a computer, phone, or tablet. The typical position that leads to Tech Neck is a forward and downward head position that is held for an extended period, increasing the strain on the neck muscles and the cervical spine.
Common Symptoms-
• Neck stiffness and soreness
• Headaches
• Shoulder and upper back pain
• Radiating pain down the arms towards the elbow and fingers
• Numbing and tingling leading down to the fingers
A lot of what leads to neck pain are done daily. This includes:
• Long Work Hours on a Computer. Pain may be attributed to rounded posture and forward head position. As the body fatigues it becomes increasingly difficult to maintain an upright position.
• Desk Setup. A monitor that is too high or too low can significantly change neck and shoulder positioning pulling you further away from an upright position.
• Frequent Phone Usage. Especially with the technical advancements, phone usage has increased exponentially. It’s typically seen that when using your phone, it’s held low to the chest, and you are looking down. This significantly increases the time spent in a flexed position.
These come with frequent complaints of difficulty sleeping, stress, fatigue, repetitive strain, and reduced physical activity.
Solution
• Frequent Breaks: the easiest and most recommended way is to schedule frequent breaks to move and change posture. This does not mean you must stop working but instead frequently take a few seconds to stretch, stand from your desk, and change your sitting position. This frequent change in position reduces strain to the neck and shoulders.
• Regular Exercise and Stretching: these are key to increasing your ability to maintain a more upright position. Regular exercise and stretching increase your body’s muscular endurance and tolerance to strain, meaning you’ll be better able to maintain a position without fatigue.
• Ergonomic Changes: to prevent strain on the neck and shoulders a workstation should be set up, when seated upright at a desk
• With the keyboard at elbow height and close to the body. The elbows should be held at roughly 90 degrees of flexion and should fall in a relaxed position directly under the shoulders.
• The monitor should be at eye level to prevent a forward and downward position.
• A backrest can be used with an emphasis on maintaining appropriate lumbar support.
A standing desk is often used to increase movement. The trade-off with a walking desk is it may be a distraction for productivity. Changes to your setup should increase comfort and decrease strain. Get rid of Neck Pain with us, At Fast-Twitch Kinesiology in Oakville. We focus on showing you how your daily behavior impacts your daily aches and pains, We are located in Oakville, at 461 North Service Road West.
Book with us Today, and we will provide specific solutions to what you need.
PS: be creative with your ergonomic adjustments and work breaks. If you decrease pain and discomfort while increasing productivity and comfort, then we’re moving in the right direction.
Reuben Corpeno Gonzalez
Registered Kinesiologist
Fast-Twitch Kinesiology