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Managing Arthritis Neck Pain at Work
January 9, 2012
Sitting in an office all day can wreak havoc on your neck and back. Are you slouching in front of a computer screen? Hunched over a desk all day? It could be contributing to your neck pain and headaches, as well as fatigue and tension in your back.
Luckily, there are some simple changes you can make to protect your neck and spine and help alleviate pain.
First, choose the right kind of office chair. Everyone has unique needs, so the most important thing is finding which is best for you. If you aren't sure and need suggestions, ask a doctor or physical or occupational therapist for advice. You may want to try an ergonomic office chair, a balance ball chair like those made by Gaiam® or a custom-built chair like the Humanscale® Freedom Task Chair.
Once you find the proper chair, you can use an ergonomic lumbar cushion or a memory foam headrest to support your back and neck and help reduce strain and pain.
Even after you have the right chair and the best cushions or pillows, you still shouldn't overdo it. Sitting for too long can reduce muscle tone, creates stiffness, and — though it is counterintuitive — can be very stressful on the body
Therefore, it's important that you remember to stand up and walk around every once in a while. A study suggested that small walks in a park can help improve mental performance. It may be a good idea to take a walk at lunch, or try a lunchtime yoga class. Both activities, when done properly and in moderation, are great for those with pain. They are also great stress-relievers.
Giving yourself a little neck massage when you're stressed out and stuck at work can be effective.
Lastly, good posture is a must. Slouching can be harmful to the back, and being crouched over a computer all day can increase the chance for a hunched back or hyperextended neck. Remember, your neck should be straight and your feet should be firmly planted on the ground. If you're having trouble with this, you may want to try a footrest or raised desk.
Keep a heating pad, microwavable Bed Buddy®, or hot/cold pack at work to help alleviate neck pain, along with hand sanitizer for germ prevention, and a flexibility-increasing stress ball to reduce stress that can cause body-wide tension.
Always know your doctor's contact information in case you need it while at work.
Post positive or inspirational quotes at your desk to bring you some cheer when you're having a rough day.
Taking care of your body is crucial for overall success in any realm of life. So remember to look out for number one by following these simple tips to stay pain-free at the office. Being healthy is the bottom line. What tips can you share about health and comfort in the workplace?
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