Sitting for most of the day at your work station can be harmful to your neck. The reasons are usually postural strain, your desk arrangement, the computer monitor setup, the chair you sit on, as well as general stress.

Tense, tight and sore neck muscles can compromise the well-being of your physical health so follow the tips below to save yourself from having a pain in your neck.

1. Maintain a good sitting posture

When sitting at your desk, adjust your chair to your comfort. When sitting on the chair, place your feet flat on the floor surface and ensure your back’s positioned against the chair.

Hold your head straight and ensure your ears are directly above your shoulder.

2. Adjust your computer monitor

Place the monitor directly in front of you. Ensure the monitor is not placed too low as having your head positioned in a downward angle increases the load on your neck.

To ease the load on your neck, raise the monitor up. If you’re using a laptop for work purposes, linking it to a larger monitor helps you read the screen better while keeping your head in the correct position.

Place your keyboard close enough so that your elbow is at a 90-degree angle. This helps ease the stress on your elbows and hands.

3. Remember to stand

Sitting for hours can make you tired and it is not good for your neck or back either. Make sure you spend some time standing to relieve the prolonged pressure of sitting.

Another way is by using a standing or adjustable work desk so you have the option of either sitting or standing while working.

4. Limit use of the phone

When texting, the handphone is usually held at chest level or lower, causing you to bend your head to see the screen. Keeping your head in this position for prolonged periods can lead to short-term muscle ache or long-term injuries to your spinal discs.

To prevent this, remember to raise the handphone at eye-level, limit texting time or take frequent breaks when using your phone.

5. Stretch your neck

Simple stretching of the neck may be helpful to relieve the muscle from any pain. Chin tuck is suggested to reduce the neck pain and it can be performed either when you are sitting or standing.

It is recommended to perform 10 times chin tuck for five to seven sets each day. You may divide to perform the chin tuck while doing your morning routine, when you are commuting from home to office and when you are having a break time.

6. Take a walk

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

You may also walk around the office every half hour or so to help stretch tired muscles. This could also help reduce back, neck, or shoulder pain and tightness.

7. Stay hydrated

Drinking water helps preserve the health of your spinal discs. Spinal discs need two important things to minimise shrinkage; water and movement.

Drinking enough water will help spinal discs stay strong, flexible and spongy as these discs are made up mostly of water.

This article first appeared on Hello Doktor. The Hello Health Group does not provide medical advice, diagnosis or treatment.