How To Prevent Back And Neck Pain In The Workplace

Neck, back, and shoulder discomfort, and maybe even headaches, are too common among those who spend many hours daily using a computer or laptop. The use of computers and mobile devices beyond recommended time limits has been linked to major overuse ailments, including muscle and joint soreness. The great news is that several strategies are available to mitigate the harmful effects of excessive screen usage. Here are easy steps you can take today to prevent neck and back pain caused by your desk job.

Correctly configure your workspace.

Setting up your desk ergonomically is crucial in protecting your back and neck from unneeded strain.


Check that your knees, thighs, and feet have enough space under your office workstations. You can raise a low desk by putting planks or blocks under its legs. Chair risers and footstools can make up for a desk that’s too high for some people.


The ideal viewing distance for a computer screen is at arm’s length, with the screen in front of you and the keyboard to its immediate right. If you can’t look directly ahead at your screen and focus your eyes comfortably, you may need to adjust its placement. You should adjust your computer screen so that the top is at or somewhat below eye level and the bottom can be viewed without requiring a substantial head swivel. The center of the screen will probably need to be placed at chest level for this to be possible. Arrange your workspace, so your monitor is immediately in front of you as you type.


Raise or lower the chair’s leg rests, so your feet are flat on the floor. A footrest may be required if your feet cannot touch the floor.

You need to have your thighs level with the ground. You should have a comfortable 90-degree bend in your knees when typing in your office chair, and you may need to change the inclination of your seat to achieve this. You should put your arms softly on the armrests and let your shoulders loose.

Keyboards and Mice

Place the mouse on the same flat surface as the keyboard and as near to the keyboard as reasonable. Your hands should be at or slightly below elbow level, and your wrists should be straight as you type. Your upper arms should be resting close to your torso.

It’s important that you can use your mouse without straining your wrists or forearms. You should pick a slender mouse that just needs a light touch to function since using a larger or bulkier mouse may force your wrist into an unnatural position, leading to muscular tension.

Find Yourself Some Ergonomic Equipment

Think about what aspects of your workspace are crucial to your ability to sit up straight and work comfortably. A standing desk, an ergonomic chair (to help you keep your spine in its natural curvature as you work), an ergonomic keyboard (to help your hands and wrists remain in a more organic posture), and forearm and wrist support for your computer and mouse pad might all be beneficial.

Exercise Healthy Phone Routines

If you spend significant time conversing on your mobile phone throughout the day, you either use a headset or set your phone to speaker mode so you can multitask. And you won’t have to hold it between your ear and shoulder.

When using a smartphone to text or email, people’s heads tend to tilt forward even farther than usual to accommodate the device’s screen. Long lengths of time spent in a forward-head position, such as when using a mobile device, can lead to muscle strains and disc and joint damage in the long run.

Avoid responding to emails on your mobile device. Using a computer is the easiest approach to maintaining correct posture while at work. Therefore, try to limit the amount of time spent on mobile devices.


Q1. What are some common causes of back and neck pain?

A1. Some common causes of back and neck pain include poor posture, lack of exercise, muscle strain, and injury.

Q2. How can I prevent back and neck pain?

A2. You can prevent back and neck pain by maintaining good posture, exercising regularly, stretching, and avoiding repetitive movements.

Q3. Can stress cause back and neck pain?

A3. Yes, stress can cause back and neck pain. Stress can cause muscle tension and tightness, leading to pain and discomfort.

Q4. What are some exercises that can help prevent back and neck pain?

A4. Some exercises that can help prevent back and neck pain include yoga, Pilates, and strength training.

Q5. When should I see a doctor for back and neck pain?

A5. You should see a doctor for back and neck pain if the pain is severe, persistent, or accompanied by other symptoms such as numbness or tingling.

Do Some Walking

You should take short breaks throughout the day to get up from your seat and move about or stretch. Long periods spent in a hunched-over position increase the risk of weariness and possibly injury.

Minimize the probability of acquiring back, neck, or shoulder pain from sitting by getting up and moving around the workplace every 30 minutes. Getting up and moving about might help if you sense aches or tightness.

Setting a quiet reminder on your smartphone to go off every 30 minutes is a convenient approach to keep yourself on track. Even if you don’t get up each time your alarm goes off, hearing it repeatedly can serve as a gentle but effective notice that you’ve been seated for far too long.

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