Reducing neck and shoulder pain while at the computerWhat should I look for when buying a desk and chair for computer work?What criteria should one use to determine the optimal distance and height of the monitor on his or her desk, to ease back conditions?
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Reducing neck and shoulder pain while at the computer
What should I look for when buying a desk and chair for computer work?What criteria should one use to determine the optimal distance and height of the monitor on his or her desk, to ease back conditions?
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I recently started a job in assisting my company with operations. This essentially is a software job, so I spend my 8 hours at a desk. I sustained an upper back strain before starting this position that did not fully heal before starting. I now find that sitting at my desk for 8 hours a day is really bothering my neck and shoulders. I get up every hour and try my best not to slouch. Stretching too frequently aggravates my injury, so I am in a tough spot right now. Does anyone have any other tips to alleviate the tension in my upper spine and neck?
ergonomics
asked Oct 17 at 12:25
Forkinator9000Forkinator9000
393 bronze badges
add a comment
|
I recently started a job in assisting my company with operations. This essentially is a software job, so I spend my 8 hours at a desk. I sustained an upper back strain before starting this position that did not fully heal before starting. I now find that sitting at my desk for 8 hours a day is really bothering my neck and shoulders. I get up every hour and try my best not to slouch. Stretching too frequently aggravates my injury, so I am in a tough spot right now. Does anyone have any other tips to alleviate the tension in my upper spine and neck?
ergonomics
asked Oct 17 at 12:25
Forkinator9000Forkinator9000
393 bronze badges
3
There is all sorts of advice on the intertoobz about setting up your desk / chair / keyboard / screen to help with pain. Here's some advice that's served me well. mayoclinic.org/healthy-lifestyle/adult-health/in-depth/…
– O. Jones
Oct 17 at 12:33
3
I am not sure this is apropiate for this site. Medical advice should be given by profesionals
– user180146
Oct 17 at 12:34
@user180146 got it, thanks for being honest.
– Forkinator9000
Oct 17 at 12:35
@O.Jones thanks for the link
– Forkinator9000
Oct 17 at 12:36
2
You should talk to your Health & Safety department, if you have it, or your HR department, if you have it. On the side, please seek medical advice for your pre-existant injury.
– Juliana Karasawa Souza
Oct 17 at 13:11
add a comment
|
I recently started a job in assisting my company with operations. This essentially is a software job, so I spend my 8 hours at a desk. I sustained an upper back strain before starting this position that did not fully heal before starting. I now find that sitting at my desk for 8 hours a day is really bothering my neck and shoulders. I get up every hour and try my best not to slouch. Stretching too frequently aggravates my injury, so I am in a tough spot right now. Does anyone have any other tips to alleviate the tension in my upper spine and neck?
ergonomics
asked Oct 17 at 12:25
Forkinator9000Forkinator9000
393 bronze badges
I recently started a job in assisting my company with operations. This essentially is a software job, so I spend my 8 hours at a desk. I sustained an upper back strain before starting this position that did not fully heal before starting. I now find that sitting at my desk for 8 hours a day is really bothering my neck and shoulders. I get up every hour and try my best not to slouch. Stretching too frequently aggravates my injury, so I am in a tough spot right now. Does anyone have any other tips to alleviate the tension in my upper spine and neck?
ergonomics
ergonomics
asked Oct 17 at 12:25
Forkinator9000Forkinator9000
393 bronze badges
asked Oct 17 at 12:25
Forkinator9000Forkinator9000
393 bronze badges
asked Oct 17 at 12:25
Forkinator9000Forkinator9000
393 bronze badges
asked Oct 17 at 12:25
Forkinator9000Forkinator9000
393 bronze badges
asked Oct 17 at 12:25
Forkinator9000Forkinator9000
393 bronze badges
393 bronze badges
3
There is all sorts of advice on the intertoobz about setting up your desk / chair / keyboard / screen to help with pain. Here's some advice that's served me well. mayoclinic.org/healthy-lifestyle/adult-health/in-depth/…
– O. Jones
Oct 17 at 12:33
3
I am not sure this is apropiate for this site. Medical advice should be given by profesionals
– user180146
Oct 17 at 12:34
@user180146 got it, thanks for being honest.
– Forkinator9000
Oct 17 at 12:35
@O.Jones thanks for the link
– Forkinator9000
Oct 17 at 12:36
2
You should talk to your Health & Safety department, if you have it, or your HR department, if you have it. On the side, please seek medical advice for your pre-existant injury.
– Juliana Karasawa Souza
Oct 17 at 13:11
add a comment
|
3
There is all sorts of advice on the intertoobz about setting up your desk / chair / keyboard / screen to help with pain. Here's some advice that's served me well. mayoclinic.org/healthy-lifestyle/adult-health/in-depth/…
– O. Jones
Oct 17 at 12:33
3
I am not sure this is apropiate for this site. Medical advice should be given by profesionals
– user180146
Oct 17 at 12:34
@user180146 got it, thanks for being honest.
– Forkinator9000
Oct 17 at 12:35
@O.Jones thanks for the link
– Forkinator9000
Oct 17 at 12:36
2
You should talk to your Health & Safety department, if you have it, or your HR department, if you have it. On the side, please seek medical advice for your pre-existant injury.
– Juliana Karasawa Souza
Oct 17 at 13:11
3
3
There is all sorts of advice on the intertoobz about setting up your desk / chair / keyboard / screen to help with pain. Here's some advice that's served me well. mayoclinic.org/healthy-lifestyle/adult-health/in-depth/…
– O. Jones
Oct 17 at 12:33
There is all sorts of advice on the intertoobz about setting up your desk / chair / keyboard / screen to help with pain. Here's some advice that's served me well. mayoclinic.org/healthy-lifestyle/adult-health/in-depth/…
– O. Jones
Oct 17 at 12:33
3
3
I am not sure this is apropiate for this site. Medical advice should be given by profesionals
– user180146
Oct 17 at 12:34
I am not sure this is apropiate for this site. Medical advice should be given by profesionals
– user180146
Oct 17 at 12:34
@user180146 got it, thanks for being honest.
– Forkinator9000
Oct 17 at 12:35
@user180146 got it, thanks for being honest.
– Forkinator9000
Oct 17 at 12:35
@O.Jones thanks for the link
– Forkinator9000
Oct 17 at 12:36
@O.Jones thanks for the link
– Forkinator9000
Oct 17 at 12:36
2
2
You should talk to your Health & Safety department, if you have it, or your HR department, if you have it. On the side, please seek medical advice for your pre-existant injury.
– Juliana Karasawa Souza
Oct 17 at 13:11
You should talk to your Health & Safety department, if you have it, or your HR department, if you have it. On the side, please seek medical advice for your pre-existant injury.
– Juliana Karasawa Souza
Oct 17 at 13:11
add a comment
|
3 Answers
3
active
oldest
votes
Get a Standing Desk and an Ergonomic Chair
In several countries in Europe, you even can get it paid by the medical insurance if a doctor can prove that you have a pain problem. Do take this problem seriously and see a doctor. Some light gymming after work also helps.
answered Oct 17 at 12:35
JishanJishan
7262 gold badges6 silver badges14 bronze badges
1
Thanks for the advice. I am currently in PT and have stopped my regular exercise to heal. I will look into the desk and chair options.
– Forkinator9000
Oct 17 at 12:37
+1 This is a great answer. To add to it, the best standing desks are convertible and can offer the option to sit OR stand in the same day, with minimal adjustments.
– Lumberjack
Oct 17 at 13:43
also an adjustable height back rest, i often find the lumbar support is too low making no space for my bottom.
– WendyG
Oct 17 at 15:45
add a comment
|
In addition to @Jishan's answer , you can also:
use a heating pad (bought from a store or a reusable rice one on your neck and/or shoulders.
take regular breaks using the pomodoro technique or a program like Workrave
answered Oct 17 at 13:14
Robert DundonRobert Dundon
2,1131 gold badge10 silver badges11 bronze badges
+1 for the rice bag. To add on to this, "medical massage" has helped me a lot. I wish it weren't so expensive, because it helps immensely with my neck and shoulder problems.
– Lumberjack
Oct 17 at 13:44
add a comment
|
In addition to the other excellent answers, and to obtaining and following medical advice, check the relative heights of floor or footrest, seat, arms, keyboard, head, and screen. In particular, having the top of the screen too low can cause neck strain - at least, that was what an ergonomics person told me when advising ordering a monitor riser to lift a monitor up an inch.
See Office ergonomics, Your how-to guide.
If your work involves thinking time as well as typing, close your eyes or otherwise disconnect from the computer while you are thinking. A lot of us get into the habit of staying in typing position while thinking because that makes it clearer we are working.
answered Oct 17 at 14:04
Patricia ShanahanPatricia Shanahan
23.4k5 gold badges46 silver badges81 bronze badges
1
Your monitor height is what primarily contributes to neck and shoulder pain. The pain will not be immediate but if the position is incorrect, it is like doing a shadow chair type muscle use for your neck for 8 hours. It's actually quite bad and that's why it hurts. You need to figure out how your head balances on your neck and adjust the monitor to that height.
– Nelson
Oct 18 at 3:18
The ideal is what I got because my former employer took ergonomics seriously - an ergonomics expert looking at me sitting in my office, in typing position, and saying "That monitor is an inch too low for you. You should order a riser.".
– Patricia Shanahan
Oct 18 at 20:57
add a comment
|
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3 Answers
3
active
oldest
votes
3 Answers
3
active
oldest
votes
active
oldest
votes
active
oldest
votes
Get a Standing Desk and an Ergonomic Chair
In several countries in Europe, you even can get it paid by the medical insurance if a doctor can prove that you have a pain problem. Do take this problem seriously and see a doctor. Some light gymming after work also helps.
answered Oct 17 at 12:35
JishanJishan
7262 gold badges6 silver badges14 bronze badges
1
Thanks for the advice. I am currently in PT and have stopped my regular exercise to heal. I will look into the desk and chair options.
– Forkinator9000
Oct 17 at 12:37
+1 This is a great answer. To add to it, the best standing desks are convertible and can offer the option to sit OR stand in the same day, with minimal adjustments.
– Lumberjack
Oct 17 at 13:43
also an adjustable height back rest, i often find the lumbar support is too low making no space for my bottom.
– WendyG
Oct 17 at 15:45
add a comment
|
Get a Standing Desk and an Ergonomic Chair
In several countries in Europe, you even can get it paid by the medical insurance if a doctor can prove that you have a pain problem. Do take this problem seriously and see a doctor. Some light gymming after work also helps.
answered Oct 17 at 12:35
JishanJishan
7262 gold badges6 silver badges14 bronze badges
1
Thanks for the advice. I am currently in PT and have stopped my regular exercise to heal. I will look into the desk and chair options.
– Forkinator9000
Oct 17 at 12:37
+1 This is a great answer. To add to it, the best standing desks are convertible and can offer the option to sit OR stand in the same day, with minimal adjustments.
– Lumberjack
Oct 17 at 13:43
also an adjustable height back rest, i often find the lumbar support is too low making no space for my bottom.
– WendyG
Oct 17 at 15:45
add a comment
|
Get a Standing Desk and an Ergonomic Chair
In several countries in Europe, you even can get it paid by the medical insurance if a doctor can prove that you have a pain problem. Do take this problem seriously and see a doctor. Some light gymming after work also helps.
answered Oct 17 at 12:35
JishanJishan
7262 gold badges6 silver badges14 bronze badges
Get a Standing Desk and an Ergonomic Chair
In several countries in Europe, you even can get it paid by the medical insurance if a doctor can prove that you have a pain problem. Do take this problem seriously and see a doctor. Some light gymming after work also helps.
answered Oct 17 at 12:35
JishanJishan
7262 gold badges6 silver badges14 bronze badges
edited Oct 17 at 14:05
answered Oct 17 at 12:35
JishanJishan
7262 gold badges6 silver badges14 bronze badges
answered Oct 17 at 12:35
JishanJishan
7262 gold badges6 silver badges14 bronze badges
answered Oct 17 at 12:35
JishanJishan
7262 gold badges6 silver badges14 bronze badges
7262 gold badges6 silver badges14 bronze badges
1
Thanks for the advice. I am currently in PT and have stopped my regular exercise to heal. I will look into the desk and chair options.
– Forkinator9000
Oct 17 at 12:37
+1 This is a great answer. To add to it, the best standing desks are convertible and can offer the option to sit OR stand in the same day, with minimal adjustments.
– Lumberjack
Oct 17 at 13:43
also an adjustable height back rest, i often find the lumbar support is too low making no space for my bottom.
– WendyG
Oct 17 at 15:45
add a comment
|
1
Thanks for the advice. I am currently in PT and have stopped my regular exercise to heal. I will look into the desk and chair options.
– Forkinator9000
Oct 17 at 12:37
+1 This is a great answer. To add to it, the best standing desks are convertible and can offer the option to sit OR stand in the same day, with minimal adjustments.
– Lumberjack
Oct 17 at 13:43
also an adjustable height back rest, i often find the lumbar support is too low making no space for my bottom.
– WendyG
Oct 17 at 15:45
1
1
Thanks for the advice. I am currently in PT and have stopped my regular exercise to heal. I will look into the desk and chair options.
– Forkinator9000
Oct 17 at 12:37
Thanks for the advice. I am currently in PT and have stopped my regular exercise to heal. I will look into the desk and chair options.
– Forkinator9000
Oct 17 at 12:37
+1 This is a great answer. To add to it, the best standing desks are convertible and can offer the option to sit OR stand in the same day, with minimal adjustments.
– Lumberjack
Oct 17 at 13:43
+1 This is a great answer. To add to it, the best standing desks are convertible and can offer the option to sit OR stand in the same day, with minimal adjustments.
– Lumberjack
Oct 17 at 13:43
also an adjustable height back rest, i often find the lumbar support is too low making no space for my bottom.
– WendyG
Oct 17 at 15:45
also an adjustable height back rest, i often find the lumbar support is too low making no space for my bottom.
– WendyG
Oct 17 at 15:45
add a comment
|
In addition to @Jishan's answer , you can also:
use a heating pad (bought from a store or a reusable rice one on your neck and/or shoulders.
take regular breaks using the pomodoro technique or a program like Workrave
answered Oct 17 at 13:14
Robert DundonRobert Dundon
2,1131 gold badge10 silver badges11 bronze badges
+1 for the rice bag. To add on to this, "medical massage" has helped me a lot. I wish it weren't so expensive, because it helps immensely with my neck and shoulder problems.
– Lumberjack
Oct 17 at 13:44
add a comment
|
In addition to @Jishan's answer , you can also:
use a heating pad (bought from a store or a reusable rice one on your neck and/or shoulders.
take regular breaks using the pomodoro technique or a program like Workrave
answered Oct 17 at 13:14
Robert DundonRobert Dundon
2,1131 gold badge10 silver badges11 bronze badges
+1 for the rice bag. To add on to this, "medical massage" has helped me a lot. I wish it weren't so expensive, because it helps immensely with my neck and shoulder problems.
– Lumberjack
Oct 17 at 13:44
add a comment
|
In addition to @Jishan's answer , you can also:
use a heating pad (bought from a store or a reusable rice one on your neck and/or shoulders.
take regular breaks using the pomodoro technique or a program like Workrave
answered Oct 17 at 13:14
Robert DundonRobert Dundon
2,1131 gold badge10 silver badges11 bronze badges
In addition to @Jishan's answer , you can also:
use a heating pad (bought from a store or a reusable rice one on your neck and/or shoulders.
take regular breaks using the pomodoro technique or a program like Workrave
answered Oct 17 at 13:14
Robert DundonRobert Dundon
2,1131 gold badge10 silver badges11 bronze badges
answered Oct 17 at 13:14
Robert DundonRobert Dundon
2,1131 gold badge10 silver badges11 bronze badges
answered Oct 17 at 13:14
Robert DundonRobert Dundon
2,1131 gold badge10 silver badges11 bronze badges
answered Oct 17 at 13:14
Robert DundonRobert Dundon
2,1131 gold badge10 silver badges11 bronze badges
2,1131 gold badge10 silver badges11 bronze badges
+1 for the rice bag. To add on to this, "medical massage" has helped me a lot. I wish it weren't so expensive, because it helps immensely with my neck and shoulder problems.
– Lumberjack
Oct 17 at 13:44
add a comment
|
+1 for the rice bag. To add on to this, "medical massage" has helped me a lot. I wish it weren't so expensive, because it helps immensely with my neck and shoulder problems.
– Lumberjack
Oct 17 at 13:44
+1 for the rice bag. To add on to this, "medical massage" has helped me a lot. I wish it weren't so expensive, because it helps immensely with my neck and shoulder problems.
– Lumberjack
Oct 17 at 13:44
+1 for the rice bag. To add on to this, "medical massage" has helped me a lot. I wish it weren't so expensive, because it helps immensely with my neck and shoulder problems.
– Lumberjack
Oct 17 at 13:44
add a comment
|
In addition to the other excellent answers, and to obtaining and following medical advice, check the relative heights of floor or footrest, seat, arms, keyboard, head, and screen. In particular, having the top of the screen too low can cause neck strain - at least, that was what an ergonomics person told me when advising ordering a monitor riser to lift a monitor up an inch.
See Office ergonomics, Your how-to guide.
If your work involves thinking time as well as typing, close your eyes or otherwise disconnect from the computer while you are thinking. A lot of us get into the habit of staying in typing position while thinking because that makes it clearer we are working.
answered Oct 17 at 14:04
Patricia ShanahanPatricia Shanahan
23.4k5 gold badges46 silver badges81 bronze badges
1
Your monitor height is what primarily contributes to neck and shoulder pain. The pain will not be immediate but if the position is incorrect, it is like doing a shadow chair type muscle use for your neck for 8 hours. It's actually quite bad and that's why it hurts. You need to figure out how your head balances on your neck and adjust the monitor to that height.
– Nelson
Oct 18 at 3:18
The ideal is what I got because my former employer took ergonomics seriously - an ergonomics expert looking at me sitting in my office, in typing position, and saying "That monitor is an inch too low for you. You should order a riser.".
– Patricia Shanahan
Oct 18 at 20:57
add a comment
|
In addition to the other excellent answers, and to obtaining and following medical advice, check the relative heights of floor or footrest, seat, arms, keyboard, head, and screen. In particular, having the top of the screen too low can cause neck strain - at least, that was what an ergonomics person told me when advising ordering a monitor riser to lift a monitor up an inch.
See Office ergonomics, Your how-to guide.
If your work involves thinking time as well as typing, close your eyes or otherwise disconnect from the computer while you are thinking. A lot of us get into the habit of staying in typing position while thinking because that makes it clearer we are working.
answered Oct 17 at 14:04
Patricia ShanahanPatricia Shanahan
23.4k5 gold badges46 silver badges81 bronze badges
1
Your monitor height is what primarily contributes to neck and shoulder pain. The pain will not be immediate but if the position is incorrect, it is like doing a shadow chair type muscle use for your neck for 8 hours. It's actually quite bad and that's why it hurts. You need to figure out how your head balances on your neck and adjust the monitor to that height.
– Nelson
Oct 18 at 3:18
The ideal is what I got because my former employer took ergonomics seriously - an ergonomics expert looking at me sitting in my office, in typing position, and saying "That monitor is an inch too low for you. You should order a riser.".
– Patricia Shanahan
Oct 18 at 20:57
add a comment
|
In addition to the other excellent answers, and to obtaining and following medical advice, check the relative heights of floor or footrest, seat, arms, keyboard, head, and screen. In particular, having the top of the screen too low can cause neck strain - at least, that was what an ergonomics person told me when advising ordering a monitor riser to lift a monitor up an inch.
See Office ergonomics, Your how-to guide.
If your work involves thinking time as well as typing, close your eyes or otherwise disconnect from the computer while you are thinking. A lot of us get into the habit of staying in typing position while thinking because that makes it clearer we are working.
answered Oct 17 at 14:04
Patricia ShanahanPatricia Shanahan
23.4k5 gold badges46 silver badges81 bronze badges
In addition to the other excellent answers, and to obtaining and following medical advice, check the relative heights of floor or footrest, seat, arms, keyboard, head, and screen. In particular, having the top of the screen too low can cause neck strain - at least, that was what an ergonomics person told me when advising ordering a monitor riser to lift a monitor up an inch.
See Office ergonomics, Your how-to guide.
If your work involves thinking time as well as typing, close your eyes or otherwise disconnect from the computer while you are thinking. A lot of us get into the habit of staying in typing position while thinking because that makes it clearer we are working.
answered Oct 17 at 14:04
Patricia ShanahanPatricia Shanahan
23.4k5 gold badges46 silver badges81 bronze badges
answered Oct 17 at 14:04
Patricia ShanahanPatricia Shanahan
23.4k5 gold badges46 silver badges81 bronze badges
answered Oct 17 at 14:04
Patricia ShanahanPatricia Shanahan
23.4k5 gold badges46 silver badges81 bronze badges
answered Oct 17 at 14:04
Patricia ShanahanPatricia Shanahan
23.4k5 gold badges46 silver badges81 bronze badges
23.4k5 gold badges46 silver badges81 bronze badges
1
Your monitor height is what primarily contributes to neck and shoulder pain. The pain will not be immediate but if the position is incorrect, it is like doing a shadow chair type muscle use for your neck for 8 hours. It's actually quite bad and that's why it hurts. You need to figure out how your head balances on your neck and adjust the monitor to that height.
– Nelson
Oct 18 at 3:18
The ideal is what I got because my former employer took ergonomics seriously - an ergonomics expert looking at me sitting in my office, in typing position, and saying "That monitor is an inch too low for you. You should order a riser.".
– Patricia Shanahan
Oct 18 at 20:57
add a comment
|
1
Your monitor height is what primarily contributes to neck and shoulder pain. The pain will not be immediate but if the position is incorrect, it is like doing a shadow chair type muscle use for your neck for 8 hours. It's actually quite bad and that's why it hurts. You need to figure out how your head balances on your neck and adjust the monitor to that height.
– Nelson
Oct 18 at 3:18
The ideal is what I got because my former employer took ergonomics seriously - an ergonomics expert looking at me sitting in my office, in typing position, and saying "That monitor is an inch too low for you. You should order a riser.".
– Patricia Shanahan
Oct 18 at 20:57
1
1
Your monitor height is what primarily contributes to neck and shoulder pain. The pain will not be immediate but if the position is incorrect, it is like doing a shadow chair type muscle use for your neck for 8 hours. It's actually quite bad and that's why it hurts. You need to figure out how your head balances on your neck and adjust the monitor to that height.
– Nelson
Oct 18 at 3:18
Your monitor height is what primarily contributes to neck and shoulder pain. The pain will not be immediate but if the position is incorrect, it is like doing a shadow chair type muscle use for your neck for 8 hours. It's actually quite bad and that's why it hurts. You need to figure out how your head balances on your neck and adjust the monitor to that height.
– Nelson
Oct 18 at 3:18
The ideal is what I got because my former employer took ergonomics seriously - an ergonomics expert looking at me sitting in my office, in typing position, and saying "That monitor is an inch too low for you. You should order a riser.".
– Patricia Shanahan
Oct 18 at 20:57
The ideal is what I got because my former employer took ergonomics seriously - an ergonomics expert looking at me sitting in my office, in typing position, and saying "That monitor is an inch too low for you. You should order a riser.".
– Patricia Shanahan
Oct 18 at 20:57
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3
There is all sorts of advice on the intertoobz about setting up your desk / chair / keyboard / screen to help with pain. Here's some advice that's served me well. mayoclinic.org/healthy-lifestyle/adult-health/in-depth/…
– O. Jones
Oct 17 at 12:33
3
I am not sure this is apropiate for this site. Medical advice should be given by profesionals
– user180146
Oct 17 at 12:34
@user180146 got it, thanks for being honest.
– Forkinator9000
Oct 17 at 12:35
@O.Jones thanks for the link
– Forkinator9000
Oct 17 at 12:36
2
You should talk to your Health & Safety department, if you have it, or your HR department, if you have it. On the side, please seek medical advice for your pre-existant injury.
– Juliana Karasawa Souza
Oct 17 at 13:11