Sitting most of the day during working hours can be hurtful to your neck. Neck pain occurs due to postural strain, your desk arrangement, monitor set-up, improper chair as well as stress management.

A tense neck compromises the well-being of your physical health, thus preventive care should be taken into consideration with the tips suggested below.

1. Maintain good posture

When you are sitting at your desk, adjust your chair for maximum comfort. Sit on the chair with your feet flat on the floor and make sure your back is positioned firmly against the chair. Your head should be straight with your ears directly above your shoulder.

2. Adjust your computer

Place your monitor directly in front of you and ensure it is not angled too low as that may force your head downward and increase the load on your neck.

You have to raise the monitor up if you find yourself looking down at the screen or else you may feel a strain on your neck. If you’re using a laptop, link it to a larger monitor to help you read easier as well as positioning your head in the proper position.

Place your keyboard close enough so that your elbows bend 90% and don’t cause cramps in your hands.

3. Find time for standing

Sitting on a chair for hours can cause fatigue and is not good for your neck and back. Every one or two hours try standing to relieve your body from the prolonged pressure of sitting.

Another option is by choosing an adjustable work desk which gives you the option to switch from sitting to standing whenever you need a break from one position.

4. Restrict use of the phone

When using your phone for texting, the position of the phone is usually around your chest or lower part of your body.

Your head tends to bend forward to see the screen. Prolonged periods of head bending can cause distress and muscle ache as well as spinal disc injury in the long term.

To prevent this, raise the phone to the level of your eyes and limit your texting time or take frequent breaks from phone use.

5. Do neck stretches

Simple neck stretching may be helpful in relieving your muscles from pain. Chin tucks are good to reduce neck pain and can be performed either sitting or standing.

It is recommended to perform 10 chin tucks for five to seven sets each day. You may divide your chin tuck exercises into your morning routine, when you are commuting and during your break time.

6. Walk around

Walking is a great way to improve your overall health. Walking is particularly good for your cardiovascular system, strengthens bones and boosts muscle endurance.

You can walk around your office every half an hour or so to help stretch your muscle.s This can help reduce back, neck, and shoulder pain or whenever you feel achy or tight.

7. Stay hydrated

Drinking water helps your spinal discs, which have sponge-like structures to stay hydrated. Your discs need two important things to minimize shrinkage – water and movement.

Water will help your discs stay strong, bendable and spongy as the discs are made up mostly of water. Your spinal joint ability to move well will decrease if the spine is injured or is not maintaining the required water levels.

The Hello Health Group does not provide medical advice, diagnosis or treatment.