3 Effective Methods to Help Prevent Neck Pain

Physical Medicine and Rehabilitation Specialist Prof. Dr. Ece Aydoğ from Acıbadem Kozyatağı Hospital notes that neck pain resulting from frequent mistakes made in the office can become chronic over time. "Back, shoulder, scapular and headaches can also accompany neck pain. In addition to pain, tightened muscles and joints can make even the simplest daily tasks difficult. If neck pain is not addressed, cervical hernias and calcification may develop over time. For this reason, it is important to eliminate incorrect habits in the workplace, increase movement and perform office exercises regularly, she said.

Neck Pain Most Common Among Office Workers

Research shows that chronic neck pain occurs 2-3 times more frequently in computer workers compared to the general population. Neck pain is the most common reason for absenteeism among office workers. Scientific studies have found a significant relationship between high job expectations, reduced social support and low job satisfaction with neck pain. Psychosocial factors can also increase the perception of musculoskeletal complaints and lead to chronicity of pain.

Methods to Prevent Neck Pain

Physical Medicine and Rehabilitation Specialist Prof. Dr. Ece Aydoğ listed the precautions to take when working at a computer to prevent neck pain as follows: At the Chair: Maintain ideal posture.

• When sitting at your desk, ensure your feet contact the floor. Sit with your back straight and supported by the chair. If necessary, you can use a lumbar support pillow. Another important point to pay attention to is that your chair should be ergonomic.
• Your head, ears and shoulders should remain in neutral position at the same level.
• Keeping your head in the correct position is particularly important in preventing neck pain. Prevent your head and shoulders from sliding forward: Adjust the height of your chair to prevent the lower part of your back from rounding, allowing your legs to extend downward. This position will distribute your weight ideally on the bones in the lower part of your buttocks.

At the Monitor: Your eye distance should average 60 centimeters.

• Position the monitor so that the distance from your eyes is 50-75 cm (average 60 cm). The top edge of the monitor must be aligned with your eye level. However, if you wear glasses, make sure the top edge is 5 centimeters below your eye level.
• Adjust the monitor so that the upper part tilts backward at 10-20 degrees.
• The monitor should not receive direct light to avoid glare on the screen. You can use a filter that reduces glare.

At the Keyboard: Do not put excessive pressure on the keyboard keys.

• Keep your hand and wrist in neutral position as much as possible; do not bend them down, up, to the right or to the left.
• Your keyboard should be slightly below your desk. If this is not possible, you should raise your chair, and if your feet do not contact the floor, use a footrest.
• Press the keys lightly without applying too much pressure. When performing dual key operations, such as ctrl-C or alt-F, do not neglect to use both hands. When necessary, consider using alternative-shaped keyboards.
• Be careful not to grip the mouse too tightly.
• Supports for resting your wrist should be placed in front of the keyboard.
• Keep frequently used objects in easily accessible places (within 35-45 centimeters).
• It would also be beneficial to use document holders to avoid excessive movement of your neck and eyes.