Good working posture can easily be overlooked if you have an office job. Nowadays, more and more people work long hours in the office at a computer, without taking occasional breaks from work. This can lead to annoying neck pain and other health problems due to lack of exercise and unfavourable work posture. Fortunately, there are some simple but effective tips you can follow to prevent neck pain.
The benefits of favourable working posture to prevent neck pain
A favourable work ethic is a necessity for both employee and employer. It offers a range of benefits. You can prevent physical complaints and it can improve concentration. This, in turn, contributes to a positive working atmosphere and increased productivity. By paying attention to ergonomics in the workplace, you can work on your health in the long term and avoid long-term sick leave. To get you started, we share the following tips that you can simply apply in the office.
Tip 1. Ergonomic work environment
The first steps to preventing neck pain start with setting up an ergonomic workplace. Consider buying an adjustable desk and office chair that optimally support your body. Make sure your feet can rest flat on the floor so that your knees are bent at a 90-degree angle. It is also important to set your monitor at eye level, at a distance of about an arm's length. This will prevent you from having to constantly look up or down with your neck. Finally, it is important that your mouse and keyboard are properly positioned. Your keyboard should be right in front of you, at elbow height, and your mouse should be at a comfortable height right next to the keyboard. In doing so, avoid unnecessary strain on your hand and wrist.
Otherwise, also see this video, then you will see exactly what to look out for.
Working from home
Do you regularly work at home? Then also follow the ergonomic tips from tip 1. Make sure you have a comfortable chair, a good desk at the right height and a healthy working posture. That way, you can keep going 100% at home!
Tip 2. Taking regular breaks helps prevent neck pain
To avoid constantly working in the same posture, it is wise to take regular breaks between your activities. Get up regularly and take a short walk to relieve your neck and body. While doing so, you can also perform simple neck and shoulder stretches immediately to promote blood circulation. Try to take a short break every 20 minutes.
Tip 3. Posture while talking on the phone.
In between calling someone while continuing your computer work? Then try not to clamp your phone between your shoulder and ear. This can actually cause neck tension and possibly lead to annoying symptoms. Use a headset, bluetooth earphones or the hands-free function as an alternative.
Physiotherapy for neck pain
Have you suffered neck pain due to unfavourable work posture? Then our physiotherapists for treatment. Our physiotherapists have an eye for all the factors involved in causing your neck pain. They will certainly look to see if your symptoms are work-related, but they will also see if there are any other causes. They will then consider which treatment is right for you and you can count on sound advice on your working posture so that you can prevent neck pain.
Would you like to schedule an appointment with us?
Then you can contact with us by calling 085 5000333 or by sending us an e-mail to info@friskfysio.nl. We will get in touch with you as soon as possible and help you further relieve your neck pain.
