Chronic neck pain was one of the worst issues I had before I corrected my computer posture. But the act of “sitting” at a computer didn’t cause my neck pain. Because computer-related neck pain can also occur when working at a standing workstation.
So if it wasn’t the act of “sitting” that was causing my pain, what was it? This article will talk about a few different computer posture mistakes that caused my chronic neck pain and tension. It will also provide office work neck pain solutions.
This article is not professional medical advice. It’s based off my personal experience and opinions. For years, my poor computer posture caused muscle tension, inflammation, and chronic pain. Bad posture also decreased my mental clarity, energy level, and work productivity.
All the desk worker health tips I write about are directly related to improving posture at a computer. We are our own primary caretakers. Do your research. Make good decisions. And be the best advocate possible for your own healthcare.
Why Does Sitting at a Computer Cause Neck Pain?
The neck is a very complex group of many muscles. All the computer posture mistakes in this article have one main thing in common. They create a muscle imbalance between the muscles on the front of the neck and the muscles on the back of the neck. The muscles on the front of the neck compress and shorten. While the muscles on the back of the neck overextend and lengthen.
Forward head posture mistake
Notice how this user (in the picture below) is making the mistake of forward head posture.
Even though the top of his monitor screen is at eye level (which is correct computer ergonomics), his monitor is still too low. I can tell because of his forward head posture. Also, I can tell because his torso is slouching forward. On a side note, his chair is also too low, because his elbows are flared out away from his rib cage (in order to place them on his desk).
To fix these computer posture mistakes, I would practice these tips to prevent neck pain when working on a computer.
- Raise my chair until my elbows are slightly above desk level.
- Sit with an upright torso, while the natural curves of my spine are balanced and neutral.
- Pull my head back slightly so it is not leaning forward completely in front of my torso.
- Finally, I’d raise my monitor until the top of the screen is at eye level.
These ergonomic workstation setup tips will greatly decrease his risk of computer-related neck pain.
Holding the head tilted forward for long periods of time
Forward head posture isn’t the only common cause of neck pain in desk workers. Neck pain can also occur when holding the head tilted forward for long periods of time. Even though the head isn’t completely forward of the torso, it can still cause tight neck muscles and spinal disc degeneration. This used to happen to me when I was working on a laptop all day, or when I was working on a normal monitor that was too low.
Working on a laptop monitor screen for 8 hours a day
Notice how this user (in the image below) is not exhibiting forward head posture in front of her torso. However, she is making a computer posture mistake that will be very painful in the future. She is tilting her head downward slightly to view her laptop screen.
There’s nothing wrong with this position for short periods of time. Our bodies were made to get in this position. However, our bodies weren’t designed to stay in this position for long periods of time. Even though this user has only the slightest downward tilt of her head, this light-intensity, long-duration mistake will cause repetitive strain and overuse injuries in the neck.
To do a deeper dive on this topic, check out my article titled Best Posture for Working on a Laptop All Day.
Working on a monitor that is too low
This slight, downward head tilt doesn’t only occur when working on a laptop. It can also occur when using a normal desktop monitor that is too low. There are a few ergonomic solutions for this neck pain mistake. Some companies sell plastic platforms specifically made to raise monitors. I’ve used one before. I’ve also just put a few thick textbooks under my monitor to raise it. I’ve even placed my monitor on an empty box before. There’s a company out there that sells boxes at the exact height needed, depending on the user’s height. I haven’t used one of those. But the point is, there are many ergonomic solutions for computer neck pain that are very low cost.
Best posture for avoiding neck pain at work
The best posture for avoiding neck pain at work is to keep the top of the monitor screen at eye level. Notice how this user (in the below images) has the correct monitor height. Regardless if he’s working in a sitting posture or at a standing workstation, the top of the monitor screen is always at eye level.
For more ergonomic solutions for neck pain, check out my article titled Computer Neck Pain Remedies.
THANKS FOR YOUR INTEREST IN COMPUTER POSTURE.
If you’ve read this far, congratulations! You’re taking valuable steps to reduce computer-related injuries by improving your posture. That’s something to be very proud of!
If you liked this article on why sitting at a computer causes neck pain, check out my book titled 45 Ways to Improve Computer Posture.
This book is a great supplement to the article you just read. It covers healthy ergonomic habits like posture, sleep, hydration, and breathing.
I wrote this book to be the resource I wish I had back in 2002, when I first started sitting at a computer for long periods of time.
Go to SittingPosture.com/book to learn more.
Take care,
Todd Bowen