Neck Stretches, Posture and Desk Height

Introduction:

In today’s digital age, many individuals spend a significant portion of their day sitting at a desk, often working on computers or engaging in various sedentary activities. Prolonged periods of desk work can lead to discomfort, stiffness, and pain, particularly in the neck and upper back. Our physiotherapy team in Melbourne Physiotherapy Pilates and Fitness Group is well trained in neck and upper back treatment and have compiled the following advice to help those struggling with neck pain.  In this blog we’ll discuss this advice which is targeted proper sitting posture, optimal desk height and neck stretches.

Sitting Posture:

1. Chair Position:
   • Place your chair at a comfortable distance from your desk, ensuring your feet are flat on the floor.
   • Maintain a slight bend in your knees and hips at the same level as or slightly higher than your knees.
2. Spinal Alignment:
   • Sit back in the chair with your back straight, shoulders relaxed, and elbows close to your body.
   • Adjust the chair height to ensure your eyes are level with the top of the computer screen.
3. Arm and Wrist Position:
   • Keep your elbows close to your body at a 90-degree angle.
   • Ensure your wrists are straight and supported by the desk or a wrist rest.

Office Workers

If you are working in front of a computer it is also important to be mindful of your desk set-up:

1. Optimal Desk Height:
   • Your desk should be at a height that allows your arms to rest comfortably, maintaining a 90-degree angle at the elbows.
   • Adjust the desk height to ensure your wrists are not strained during typing or mouse use.
2. Monitor Position:
   • Position the monitor at eye level to avoid tilting your head up or down.
   • Use a monitor stand or adjust the monitor height to achieve the optimal eye level.

To prevent neck pain, it is important to not stay in one position for too long. Try to take hourly breaks to stand up from your desk or do the following stretches:

1. Neck Tilt:
   • Sit comfortably in a chair with your back straight.
   • Slowly tilt your head to one side, bringing your ear towards your shoulder.
   • Hold the stretch for 30 seconds, feeling a gentle pull on the side of your neck.
   • Repeat on the other side.
2. Neck Rotation:
   • While maintaining an upright posture, turn your head to one side, bringing your chin over your shoulder.
   • Hold for 30 seconds, feeling the stretch in the neck and upper back.
   • Repeat on the other side.
3. Neck Flexion and Extension:
   • Slowly lower your chin to your chest, feeling a stretch along the back of your neck.
   • Gently tilt your head backward, looking up towards the ceiling.
   • Hold each position for 15-30 seconds, alternating between flexion and extension.

Here at Melbourne Pilates and Physiotherapy Group we offer consultations for those with neck pain. One of our qualified physiotherapists will do a detailed assessment to identify the root cause of your pain. From there they will provide management advice, hands on treatment and a personalised exercise programme.

Conclusion: A well-designed routine that includes regular neck stretches, proper sitting posture, and optimal desk height is essential for preventing neck pain. However, many people require physiotherapy input to resolve any neck issues. If you or someone you know is struggling with neck pain, book an appointment with us to be assessed and treated by one of our physiotherapists today!

MPPFG Team