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Stiffness, tension, and discomfort in neck muscles can be caused by whiplash or strenuous activities, but very often it is simply the result of sitting or standing for long periods of time at a desk. Neck stiffness can often be reduced through daily stretching and by practicing a few tips on posture and positioning on the job.
However, if tension or pain continues for more than a few days, Sherwood Chiropractic Center invites you to make an appointment at one of their offices in the Atlanta, GA area for effective and personalized treatment.
With a large percentage of Americans working at desk jobs, neck pain affects an estimated three-quarters of the population at some point in their lives. Fortunately, many office chairs are now specifically designed to cater to a natural, relaxed position that does not strain the back or neck. These types of chairs, available from various companies in a range of styles, are called ergonomic office chairs.
Even without an ergonomic chair, maintaining good posture can be sufficient to prevent neck stiffness whether you stand or sit at a desk. Apply these tips when seated or standing at a desk to reduce strain on your neck, shoulder, and back muscles:
1. Position your screen so that when your eyes point straight ahead from your working position (seated or standing), you are looking at the top third of the screen.
2. Ideally, when typing, your forearms should be parallel with the floor and your elbows at a 90-degree angle.
3. Avoid twisting to only one side if your job requires motion. Try to keep movement symmetrical, rotating as much in one direction as you do in the opposite direction.
4. When sitting, your feet should rest flat on the floor with your knees bent at a 90- degree angle.
Finding relief from neck stiffness can be as easy and straightforward as stretching on a daily basis. Many stretches can even be done comfortably and discreetly at your office desk or register. Here are a few to try when you feel tension starting make its way into your neck muscles:
1. Gently drop your head forward to stretch the back of your neck and hold the position for 10 to 30 seconds. Repeat several times.
2. Drop your chin down like in the first stretch, and from that position roll your head around to the side, back, to the other side, and forward again. Repeat several times, then reverse directions and repeat.
3. Sit on the edge of a chair with your back straight. Hold the seat of the chair with your right hand and lean your head to the left as if to touch your ear to your shoulder to stretch the right side of your neck. Repeat on the other side.
4. Tilt your head back to face the ceiling until you feel the stretch in the front of your neck. Repeat several times.
5. Sitting or standing upright, keep your head level and turn it to look to your left until you feel a slight stretch on the right side of your neck, then repeat on the other side.
While stretching regularly and maintaining proper posture can help prevent tenseness in your neck muscles, persistent neck stiffness or pain can be greatly relieved through chiropractic care. Visit our chiropractors for a personalized care experience to alleviate recurrent neck discomfort without the use of prescription or over-the-counter drugs. Contact us today or read more on our site Neck Pain for additional information about how chiropractic care can relieve neck pain.