If you’re like many other professionals, you likely spend countless hours at your desk, only to end each day with a stiff, aching neck. While sitting might seem harmless, the way we sit—and how long we remain seated—can significantly impact our neck health. So, what should you know? Is sitting for too long contributing to your pain in the neck?
Can Too Much Sitting Cause Neck Pain?
When you sit for extended periods, especially with poor posture, your entire spinal alignment is affected. Your head, which weighs about 10-12 pounds when properly aligned, can put up to 60 pounds of pressure on your neck when tilted forward in a typical “desk posture.”
This increased pressure impacts the entire cervical spine, including the delicate joints, discs, and nerves in your neck. Over time, this pressure can lead to structural changes in your spine, creating a cycle of discomfort that becomes increasingly difficult to break.
Extended sitting also reduces blood flow throughout your body, including to your neck muscles. This decreased circulation can lead to muscle tension, stiffness, and reduced flexibility in your neck and upper back regions.
How Do I Stop My Neck From Hurting When I Sit?
Here are a few tips:
1. Set Up Your Workspace Properly
The foundation of neck health starts with your workspace setup. Your monitor should sit at eye level, about an arm’s length away. Your keyboard should allow your elbows to rest at 90 degrees, and your chair should support your lower back properly. These adjustments help maintain proper spinal alignment from your lower back through your neck.
2. Take Regular Movement Breaks
Static postures are your neck’s enemy. Set a timer to remind you to move every 45-60 minutes. During these breaks, gently stretch your neck and shoulders, walk around, or simply change positions. This movement helps restore blood flow and prevents muscle tension from building up.
3. Adjust Your Sitting Position
Even with perfect ergonomics, staying in one position too long can cause problems. Alternate between sitting upright with your back supported and sitting slightly forward on your chair. This variation helps engage different muscle groups and prevents any one area from becoming overstressed.
4. Maintain Proper Screen Habits
If you use multiple screens or frequently check your phone, position them to minimize neck turning and tilting. Keep frequently used items within easy reach to avoid repetitive twisting movements. When using your phone, bring it up to eye level instead of dropping your head to look down.
5. Visit Your Local Chiropractor
Professional chiropractic care can help prevent and address sitting-related neck pain. Regular adjustments help maintain proper spinal alignment, while your chiropractor can provide personalized guidance on posture, ergonomics, and specific exercises to support your neck health.
Tired of that pain in the neck? Your Bessemer chiropractor at Premier Chiropractic Center is ready to help. Book your appointment with our caring and compassionate team today!
Recent Comments