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How to Prevent Neck Pain While Sitting at Your Computer Desk

Written By Cy-Fair HealthCare Associates on March 22, 2021

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Working eight-plus hours sitting at a computer desk can cause excessive neck strain, and when not treated, it can lead to chronic neck pain and headaches. The good news? There are many ways to combat these adverse effects through proper computer desk ergonomics.

Proper Computer Desk Ergonomics

Computer desk ergonomics are defined as the practices that help you not only maintain proper sitting posture while at your desk but that also help reduce your risk for musculoskeletal injuriessuch as:

  • Muscle fatigue
  • Carpal tunnel syndrome
  • Tendonitis

Several practices can help you maintain proper computer posture, including:

Keeping your Monitor at the Right Distance from Your Face

It is recommended that your computer monitor is an arm’s length away, with the top of the screen at or slightly below eye level. You also want to position your monitor directly behind your keyboard, so you aren’t twisting in any unnatural ways as you type.

Placing Your Keyboard and Mouse Properly

Your mouse and keyboard should be located on the same surface and within easy reach of one another. When typing or using your mouse, you want to make sure your upper arms are close to your body and your wrists are straight. Finally, you want to make sure your wrists are either at or fall slightly below your elbows to maintain a natural positioning.

Reducing the Need for Reaching

Make sure you are keeping all of your essentials within easy reach. This prevents you from overreaching and falling out of your natural alignment while seated at your desk.

Getting Up Periodically and Moving Around

Your body is made to move – so, get up and move! When you have to spend hours at a time at a computer desk, you need to make sure you are getting up, stretching, and taking a short walk every 30 minutes or so.

Combating Neck Strain and Pain with Advice from Cy-Fair HealthCare Associates

Maintaining proper computer posture throughout your workday is essential when avoiding neck strain and neck pain.

If you need more tips on proper computer posture, then contact the Cy-Fair HealthCare Associates team today.


Posted In: Chiropractic Neck Pain Workplace Ergonomics