Design Your Office Ergonomically for Better Health!

ergonomics, upper neck pain

Do you have a tough time with upper neck pain? Or perhaps your pain has made way to chronic upper neck pain, shoulders, and back aches? While there are many reasons for these aches, one of the common causes is poor posture as you sit at your desk at home or work all day long. In this article, we'll explain why ergonomics matters with upper neck pain and how it can help!


Upper Neck Pain and Its Triggers

If you're like most working adults, you probably spend a lot of time at your office. But did you know that maintaining one position and not moving throughout your work shift can lead to upper neck pain?

Upper neck pain is usually the result of your posture, whether it is sleeping, standing, or sitting. But since a lot of people spend more time sitting, watching, playing on their computers, or working, it has a greater effect on your health and chances of acquiring lingering neck pain and body pains. If not corrected, this can lead to more serious problems and health conditions like headaches, shoulder pain, and lower back or upper neck pain.


Ergonomics Explained

Ergonomics is the science of designing or organizing the workplace and equipment to fit the worker. It is also the study of how humans interact with their environment and how to design equipment and processes that fit the human body.


Why Does Ergonomics Matter with Upper Neck Pain?

Stress is a factor that can be both physical and mental. It can also be caused by any sudden or repetitive event that causes a person to experience tension, irritation, and fatigue. Stress can lead to chronic neck pain if neglected, as it is a common symptom of work-related stress. Stress and neck pain often go hand in hand. 

If you sit for long periods at a time with poor posture, this can lead to chronic pain in your neck area as well as other parts of your body like the shoulders or lower back area due to muscle stress and tension from activity improperly or carelessly done. Ergonomics play a great part in assisting the body and a person’s overall health from not declining faster – unnoticed.

Ergonomics is about making your workspace fit your body and ensuring the body is in the best position for the job. Your workspace should be set up in a way that the body can do the job without too much strain or injury.


The Ergonomic Principles

What are the ergonomic principles, and how can they help with neck pain?

When sitting at a desk, you should be able to look straight ahead, have arms and forearms supported, and feet flat on the floor or raised off the floor as needed. The chair height should allow the legs to bend 90 degrees from the hips (or slightly less if you're short). The seat pan should support thighs and buttocks while allowing for free movement of legs under desk level. A footrest (to raise heels) may be necessary if you don't adjust chair height appropriately. There's no need to "stretch" yourself out by extending your arms over your head – you should be able to keep them close to your body when typing!

ergonomics, upper neck pain






Designing and Organizing Your Workspace

In your workstation, you should be able to maintain proper postures while sitting, standing, and typing. You can change your work environment and improve your health at the same time. The right ergonomic office setup can positively affect your health and productivity, which is why it's important to take the time to learn about what makes an ergonomic office space successful and have a go at it whether at home or in the office.

  • Be sure your desk is at the right height—you should be able to stand up straight when looking over the top of your computer monitor with its keyboard set at the same height as your elbows.
  • Make sure that you are not slouching while typing or reading at your computer. Just because you have a comfortable chair doesn’t mean that it will automatically make you sit up straight! It's vital to pay attention to how you're sitting and adjust accordingly if needed.
  • When watching television or reading, try using one of those stand-up desks to prevent your neck from getting craned forward all night long!


Choosing Your Ergonomic Furniture

  • Adjustable chair with good back support
  • Monitor that is at eye level or can be easily adjusted to it
  • Keyboard at elbow level, not wrist level or higher (unless you have a very long torso)
  • Mouse at elbow level, not above or below it (unless you are using a trackball or similar device)
  • Desk should be wide enough to support your arms when typing, and the top of it should be in the same height as your elbows. If necessary, add a small pillow or cushion for comfort. You may also want to use a footrest if you don't have enough leg room under your desk—this will help keep your posture upright and prevent unnecessary strain on the legs and hips muscles.
  • A lamp positioned so that it illuminates both the screen and keyboard helps reduce eye strain. Ideally, this lamp would be adjustable so that its position could be adjusted according to personal preferences; some people prefer more light while others need less illumination while working on tasks such as reading documents or spreadsheets.


Upper Cervical Chiropractic Care to Complement Your New Workspace

Upper Cervical Chiropractic is a great complement to ergonomic changes. It can help ensure your spine is in proper alignment, improving your posture and reducing neck pain. Additionally, it can prevent injury from the desk work that you do daily.

In short: Upper Cervical Chiropractic will ensure that you live with proper spinal alignment at all times! If you want to learn more regarding Upper Cervical Chiropractic and how it can help with chronic pain and other conditions that dampen one’s life, visit Upper Cervical Awareness. We can also help you find a chiropractor near you that can assist you on your way to better overall health!


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The content and materials provided in this web site are for informational and educational purposes only and are not intended to supplement or comprise a medical diagnosis or other professional opinion, or to be used in lieu of a consultation with a physician or competent health care professional for medical diagnosis and/or treatment. All content and materials including research papers, case studies and testimonials summarizing patients' responses to care are intended for educational purposes only and do not imply a guarantee of benefit. Individual results may vary, depending upon several factors including age of the patient, severity of the condition, severity of the spinal injury, and duration of time the condition has been present.