Table of contents:
- How to prevent neck stiffness or pain while working at the computer
- 1. Keep your head straight
- 2. Sit in a relaxed position so that the neck is not stiff
- 3. Move the body in the right way
- 4. Stretch
- 5. Drink enough water
Even if you just sit, working all day at the computer often makes the body stiff, sore, and sick. Moreover, the neck and back. This rigidity, according to experts, can lead to headaches. What should be done to prevent stiff neck and pain when you have to spend a day at the computer?
How to prevent neck stiffness or pain while working at the computer
1. Keep your head straight
When working at a computer, neck pain can occur due to the position of the head that tends to bend or incline downward.
This makes the neck a fulcrum for the head. If done every day for hours it's no wonder your neck will feel stiff and sore.
To prevent a stiff neck from hurting, try to place the computer or laptop monitor at eye level. That way, the neck doesn't need to bend.
If it is not possible to change the height of the table, use additional pads for laptops or computers that are sold in the market.
2. Sit in a relaxed position so that the neck is not stiff
Poor posture when sitting makes you prone to neck and back pain.
From now on try to sit more relaxed with a reclined position and the back of the chair that remains upright.
Make sure that your elbows and hands are resting on the table, not hanging. For the position of the feet, try to touch the floor flat.
3. Move the body in the right way
Not only a sitting position that often makes your neck hurt. Wrong body movements, especially when picking up or lifting heavy objects are also often the trigger.
Usually this happens when you want to pick up a stack of documents on the underside of the chair.
Instead of turning around completely, many people just tilt or turn their body in an inappropriate position. As a result, the neck, back and spine are the victims.
The best way to prevent the neck and the rest of the body from hurting from picking up weight from under the chair is to get up and pick it up while bending your hips and knees. Don't just turn around.
To lift it from a squat, make sure to use your knees as support when you are getting up (not with your back). Also use your hands to lift weights.
4. Stretch
Even though you work all day, that doesn't mean you can't walk away for a while to just stretch, right?
From now on, make it a habit to get up and take a short walk for 30 minutes if possible to prevent neck tension that leads to pain.
If the pile of work keeps you from getting out of your chair, try doing some simple stretches while sitting down.
For example, with a position like ngulet, pulling your hands up, rotating your shoulders, and turning your head slowly clockwise and vice versa.
This was done solely so that you avoid neck and back pain.
5. Drink enough water
Don't just drink after eating. As an office worker who sits a lot and doesn't move a lot, you have to keep your fluid intake up. Drinking water helps hydrate the spinal cushions as body support.
Spinal cushions have a spongy texture that is located between the vertebrae, including the neck. This part of the body is mostly water.
For that, drinking enough water will keep the bearings flexible and strong. Ideally, drink water no less than eight glasses per day.
If you frequently forget, set a reminder to drink every 2 hours.
