If you’re one of the many office workers spending hours a day at your desk, you may be no stranger to neck pain. Long hours of sitting and screen time can lead to tension, discomfort, and even chronic pain in the neck and shoulders. But the good news is there are steps you can take right at your workstation to relieve pain and prevent future strain. Here at Back2Strength, your trusted Eugene chiropractor, we offer tips to manage neck pain effectively—even during the workday.
What Causes Neck Pain at Work?
Sitting in one position for too long, particularly in front of a computer, can cause your posture to suffer. This can lead to:
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Neck and Shoulder Tension: When you lean forward to look at your screen, you put extra strain on the muscles of your neck and upper back.
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Poor Ergonomics: Desks and chairs that don’t support your body properly can contribute to misalignment and increase tension.
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Lack of Movement: Staying in the same position for hours can lead to stiffness in the spine, limiting your range of motion.
A recent study in Applied Ergonomics highlighted that desk-bound workers who incorporated regular movement and posture changes throughout the day experienced less discomfort and reported improved concentration and productivityretches and Exercises to Relieve Neck Pain at Work
If neck pain has become an unwelcome part of your workday, try these simple exercises:
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Neck Stretches: Gently tilt your head to one side, bringing your ear closer to your shoulder. Hold for 15–30 seconds, then switch sides.
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Shoulder Shrugs: Shrug your shoulders up toward your ears, hold briefly, and release. This can help ease tension that builds up in the shoulders.
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Seated Chin Tucks: Sit up straight and tuck your chin slightly, bringing your head back to align with your spine. This stretch helps counteract the forward head posture that’s common with desk work.
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Arm and Shoulder Rolls: Roll your shoulders back in a circular motion to increase blood flow and reduce tension.
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Frequent Posture Breaks: Stand up, stretch, or take a quick walk around the office. Even a minute or two of movement every hour can make a big difference.
Chiropractic Care for Lasting Relief
While these stretches and exercises can be helpful, addressing chronic neck pain often requires a comprehensive approach. Chiropractic adjustments can help improve joint mechanics and relieve tension, restoring comfort and range of motion. At Back2Strength, we assess the underlying causes of your pain and provide a personalized treatment plan that may include adjustments, soft tissue therapy, and ergonomic guidance.
Schedule an Appointment with Your Eugene Chiropractor
Don’t let neck pain take over your workday! Back2Strength offers effective treatments tailored to the needs of Eugene’s professionals. Make an appointment today and experience the difference chiropractic care can make for neck pain relief.
Call our office or book online now to start your journey to a pain-free work life.
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