My Neck Hurts When Using the Computer

My Neck Hurts When Using the Computer

Neck pain during computer use is caused by forward head posture and prolonged static positioning. The neck extends forward toward the monitor and shoulders round forward, overloading neck and shoulder muscles.

How Computer Work Affects the Neck

How Computer Work Affects the Neck illustration
  • Increased head weight. For every 1cm the neck moves forward, the load on the neck increases by 2-3kg
  • Muscle overtension. Posterior neck muscles remain constantly tense to support the forward-positioned head
  • Reduced blood flow. Tense muscles experience decreased blood flow and accumulate metabolic waste
  • Joint compression: Excessive pressure on cervical joints

Work Environment Checklist

Monitor

  • Screen top at eye level
  • Arm’s length distance
  • Positioned straight ahead

Chair and Desk

  • Feet flat on floor
  • Use back support
  • Elbows at 90 degrees

Recommended Habits

  • 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds
  • Every hour: Stand up and stretch
  • Neck stretches. Slowly rotate neck, tilt ear toward shoulder

If Environment Improvement Alone Isn’t Enough

Already stiffened fascia and ingrained postural patterns cannot be resolved by environment adjustment alone. Treatment and correction are needed together.

Circulation Therapy for Office Workers

  • Circulation HD: Release stiff neck/shoulder fascia
  • Circulation PT: Correct forward head and rounded shoulders

Frequently Asked Questions

References

  • Andersen LL, Mortensen OS, Hansen JV, Burr H. A prospective cohort study on severe pain as a risk factor for long-term sickness absence in blue- and white-collar workers. Occup Environ Med. 2011;68(8):590-592.
  • Ylinen J, Takala EP, Nykänen M et al. Active neck muscle training in the treatment of chronic neck pain among office workers: a randomized controlled trial. JAMA. 2003;289(19):2509-2516.
  • Falla D, O’Leary S, Fagan A, Jull G. Recruitment of the deep cervical flexor muscles during a postural-correction exercise performed in sitting. Man Ther. 2007;12(2):139-143.
  • Hansraj KK. Assessment of stresses in the cervical spine caused by posture and position of the head. Surg Technol Int. 2014;25:277-279. PMID 25393825

Does Your Neck Hurt During Computer Work?

Resolve neck pain with office worker-specific treatment.

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