Neck Pain Prevention for Office Workers
Good setup + short breaks + light activation beats long stretches of slouching. Here’s a quick routine you can repeat daily.
Desk checklist
- Monitor: top at eye level, arm’s length away.
- Chair: hips slightly higher than knees; back supported.
- Keyboard/mouse close: elbows ~90°, shoulders relaxed.
- Feet flat; avoid long leg crossing.
Micro-break routine (1 minute)
- 10 chin nods (no poke) to wake deep neck flexors.
- 10 shoulder rolls + gentle scapular set.
- 5 deep breaths to relax upper traps.
Frequency: every 30–40 minutes of focused work.
When symptoms persist
- Check for radiating pain or numbness—these need evaluation.
- Circulation HD if nerve/fascial entrapment is present.
- Circulation PT to retrain posture, strengthen stabilizers, and customize your desk setup.