Whether you work from home or in the office, a long day at the desk can cause neck pain. Or should we say “be a pain in the neck,” literally? We should be able to walk away from our workday feeling accomplished, not tensed up or stretching out knots in the upper back and neck. So what’s the deal?
As we sit for an extended period, our muscles take on extra stress due to poor posture and little movement. We often see rounded shoulders and a forward head posture as a consequence of a long workday. Research shows that for every inch the head moves forward from its natural position, the neck and upper back muscles take on an extra ten pounds of pressure. This extra stress can lead to increased tension, trigger points, headaches and joint stiffness in the short term. In the long term you may see degenerative changes and severe pain.
And, the solution? Aside from having your unique ergonomic setup, there are other ways we can support our posture and improve how we feel.
Micro-break
Try micro-breaks. This is a great way to reduce neck pain, but it’s also a great way to reduce pain throughout your body. Micro-breaks are 20-30 second movement-filled breaks every 20-30 minutes during your workday. Studies show that this approach can help reduce tension and improve posture and breathing in just a few short weeks.
Give your body the micro breaks it needs by practicing these simple and effective exercises throughout your workday! You may find it helpful to set reminders, add sticky notes or set timers to remind yourself to treat your body to healthy, regular movement.
Shoulder Blade Squeezes
First, sit tall with good posture. Relax the muscles in your neck and upper back by raising your shoulders towards your ears then allowing them to drop into a relaxed position.
Then, gently squeeze your shoulder blades together and depress, or lower, them down towards your back pockets. Don’t pull your shoulder up towards your ears.
“Sit Tall” Tip: Imagine you have a string attached to the crown of your head, pulling you up toward the sky. Feel your spine lengthen as your torso stretches into an upright position. Notice your hips are stacked underneath your shoulders. Your feet are flat on the ground.
The Brugger Relief Position
Start by sitting with a tall posture, your bottom “sit bones” at the edge of your chair, feet shoulder-width apart and toes slightly pointed outward. Arms at your sides, with elbows bent and palms facing up as if you are holding serving trays.
Then, tilt your pelvis forward, arch your back, and lift your breastbone up. Pinch your shoulder blades together, and gently bring your arms further to your sides behind you. Hold this position for 10 seconds while performing deep breaths. Relax. Repeat 2-3 times.
The Chin Tuck
This is a great stretch to reduce neck pain! Begin by sitting tall with good posture. Don’t lean into the backrest of your chair. Allow your eyes to gaze eye level at your environment.
Next, gently lower your chin downward towards your neck, as if you were at the bottom of a nodding motion. If you feel like you’re giving yourself a double chin, you’ve got it right!
Hold this position for 10 seconds. Relax. Repeat 2-3 times.
First Stop Health coaches are here to help you reach your health goals, including for exercise! Let your health coach know if you need support around goal setting or share feedback from your own experiences with digestive walks! Schedule a visit with a First Stop Health coach to get started!