Neck pain is frequently caused by poor sitting or working positions, which strain the joints and muscles. Sitting and working with slumped shoulders and your chin protruding forward, working on a computer for long periods, can also test your neck, as can working with electronics with your head down for long durations.
Prolonged sitting is not beneficial for our health. We must modify our posture regularly. Failure to do so can result in muscle exhaustion, leading to muscle soreness and painful spasm. This is not even taking into account the effects of inactivity on our cardiovascular health!
Furthermore, muscle inadequacies cause poor posture in the upper body and frequently cause lower body chain reactions, culminating in lower back pain.
Fortunately, osteopathy can generally treat neck pain and lower back pain by taking a wide range of holistic approaches to treatment.
Why does my neck hurt after using the computer?
Working in a twisted posture can result in neck pain. To avoid neck twisting, position your computer monitor straight in front of you and facing you, rather than leaning to the left or right. Neck and shoulder strain can also be caused by a screen that is too high or too low. If the screen is too high, you will tilt your head backwards to gaze up, and if it is too low, you will crane your neck forward. See our infographic for how best to ergonomically set your desk up – CLICK HERE
How can I prevent neck pain from working at home?
Ascertain that your work terminal is configured to allow you to sit in a well-supported posture. When using a computer, make sure the screen is at a height that will enable you to keep your head erect and see the centre of the screen when you lower your eyes slightly.
When sitting or standing, alternate your posture frequently. To accomplish this, roll up from your pelvis and stand tall. Then, softly bring your shoulders back and extend the back of your neck. Use no more than 10% of your effort. Hold the pose for 10 seconds before relaxing.
While working, make frequent postural corrections, two to three times per hour. This exercise maintains strength in the neck’s supporting muscles.
By completing this posture exercise daily, you can combat the tight or tired feeling in your neck.
To enhance muscle strength and posture, move and exercise regularly.
Top 5 neck exercises to combat neck pain from working at home
1. Neck stretch
- Begin by sitting down.
- Place your hand on your head and slowly pull your ear towards your shoulder, holding it there for 10 sec.
- Then, with good tension, tilt the head down towards the knee and slowly pull the head.
- Repeat on the opposite side.
2. Neck extension
- Bend your neck back and gaze up towards the ceiling. Keep holding for 5 seconds. Repeat 5x.
3. Chin tuck
- Begin by sitting comfortably with your shoulders relaxed.
- Look ahead.
- Hold this position by tucking your chin in to resemble a double chin.
- Try not to “gaze down” with your head.
- Hold for 10 sec then release, repeat 3x.
4. Shoulder rolls
- Squeeze your shoulder blades together while you roll your shoulders forward in a circular manner. Repeat 5x forward and 5x backwards.
5. Neck flexion
- Bring your ear near your shoulder, careful not to lift your shoulder. Hold for 10 seconds, repeat 3x on each side.
Can osteopathy help with neck pain?
Osteopathy is a gentle, hands-on approach to treating neck pain. One of our experienced osteopaths will do a comprehensive examination (mechanically, functionally, and posturally) to determine the source of your neck pain.
Osteopathic care employs several hands on techniques to reduce muscle spasm, improve joint movement and function. We will adjust the pressure of the massage and muscle manipulation to accommodate your pain tolerance. The goal of osteopathic treatment is to alleviate discomfort, enhance mobility, and increase resistance to future bouts of neck pain.
The benefits of osteopathic treatment for neck pain
- A more restful, deeper sleep cycle.
- An improvement in your mood, memory, and mental wellness.
- Stress levels and muscle tightness are reduced.
- A boost in your energy levels to help you perform better at home, work, and in your leisure pursuits.
- Physical function, flexibility, and mobility will improve.
- An overall improvement in your health and sense of well-being.
- Manual therapy has also been shown to help with pain relief.
Final thoughts on Osteopathy for Neck Pain
Discover the difference osteopathy can make if your body isn’t operating at its best or your day-to-day activities are hampered by neck pain from working at home.
One of our osteopaths at Equilibrium Sports & Spinal Clinic can help you get back on track with a combination of manual therapy techniques and a corrective exercise routine. Your body will appreciate it!
Book an appointment today to ensure your neck pain is effectively managed at Equilibrium Sports and Spinal Clinic
