PATIENT SUCCESS SPOTLIGHTS
Neck pain is a common issue when sitting at a desk for 8+ hours a day. This can lead toheadaches,migrainesandshoulderandback issues ifnotcorrected.There are 3 tips to help reduce pain throughout the day while at work: 1. Posture: Maintaining a good posture while sitting is key to reducing neck symptoms while at work. Having a good chair that fits your body type is also important. While sitting, think “chest up, shoulders back, chin down.” Supporting your forearms with arm rests also helps to decrease the weight your arms are placing on your neck. If your arm rests donot raise to theappropriateheight, wrap a hand towel around the arm rest and secure with tape. Make sure the computer screen is at an appropriate level. The top of the screen should be a few inches higher than the level of your eyes. Bring it closer to the edge of the desk. Also consider document holders if you are having to look at papers frequently while typing. A computer tray can be helpful for proper shoulder and arm positioning. 2. Get up!: Sitting for prolonged periods of time can be linked to cardiovascular issues, diabetes and obesity. It also plays a role in increasing the risk of neck pain. Getting up every 30 minutes can decrease those risks. It helps realign your posture, improve blood flow to the stiff muscles surrounding your neck and will provide the extra needed energy to finish the day. Set a timer to remind yourself to get up and move! 3. Deep Breathing: Most people breath very shallow and do not use their full lung capacity throughout the day. Breathing techniques are very beneficial for THREE TIPS TO REDUCE NECK PAIN WHILE SITTING AT A DESK. Always made me feel at ease! “They did an excellent job and always made me feel at ease and welcome.” - Debra Service was excellent! “The service was excellent! ” - Jannie Easy to work with! “Very professional and easy to work with! Will certainly recommend to others.” - Abigail Pleasant and positive experience! “I was a bit hesitant about attending therapy sessions but the staff made every visit a pleasant and positive experience.” - Sushelia
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Why You Need To Come Back In For A Tune- Up: � Move without pain � Bend and move freely � Balance confidently and securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle
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people who tend to hold stress in their necks and shoulders. This has also been shown to decrease stress, relax your mind and help you sleep better. Take a few minutes out of your day to practice this breathing technique. Sit in a comfortable position with your hands on your knees and your shoulders relaxed. Exhale fully, then breath in through your nose.Exhaleslowly through your nose for acount of 5 seconds. Tighten your abdominals at the end of the breath. Pause for 2 seconds, then inhale slowly. Repeat 5 to 10 times. If the neck pain does not subside with these changes made in your work day, consider getting a referral from your physician for physical therapy.You may have muscles that are too weak or too stiff that are making it difficult for your body to sit up in the proper position. A well trained physical therapist will help improve your alignment and suggest important strategies that you can implement in your work day to reduce pain and improve function. - Lesley Turner PT, DPT
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