10 Tips to prevent occupational back and neck pain

10 Tips to prevent occupational back and neck pain
10 Tips to prevent occupational back and neck pain

Ask yourself – Isn’t back and neck pain a part of our lives, from the time we opted for the tech (or any office) job?

Studies have found that more than half people, who have long-sitting work hours as a part of their job, have complaints of the back and neck pains. However, our musculoskeletal system is not as weak as you are thinking. But if you are not taking proper care of it, the condition may turn worse. Want cure and that without medicines? It’s easy (and there are many. So, read on)!

Here are 10 most effective ideas, which will keep you fresh, pain-free and active –

  1. Exercise and Meditate

A 30-minute exercise and 10-minute meditation schedule will not take your precious time but it can take away all your stress. Start with light exercises.

To prevent lower back stiffness, rock the pelvis back, forth and in a circle gently. If you are experiencing more pain then already – avoid the pain-causing exercise and talk to a physiotherapist.

  • Sit in a good and supportive Posture

Keep the back straight if you have no back support. Stretching the shoulders back and chest out provides the required support. Do not sit as if you are a turtle as it will be adverse.

Source: http://home.bt.com/

On supportive chairs, sit back in such a way that the back touches a small portion of the chair.

  • Rest on your arms periodically to avoid stiffening

Give yourselves armrest by lying back on the arms frequently.

Lay down on the top support of your chair, with head going backwards. Support yourselves with palms. Don’t stay in this posture for long times as it is for stretching only.

While sitting, Keep the arms supported all the time otherwise you will feel ridiculous pain in neck and shoulders at the end of the day.

  • Position mouse, Keyboard, and your chin well

Keep mouse and keyboard as close to you as possible. Place you chin straight. If it is not so, you are bending your neck. For stress-free posture, change the level of your monitor and shift it accordingly.

  • Get an ergonomic stand for laptop

If you don’t already have an ergonomic stand for your laptop – grab one.

If you are putting the laptop on the bed or floor or table, you have to look downwards while working. Obviously, you want your head to be upright. This stand will give you a relief from painful posture as you will have a better position this time.

  • Avoid these Phone Habits

Phones are essential but you are smart. Use them efficiently. Do not talk on the phone by placing it between neck and ear to avoid neck pain. Also, if you are frequent in texting – Do not text from a phone sitting on the table.

  • Drink enough Water

Staying hydrated is the key to staying healthy. It is a power and strength booster for your body. The nourished discs will keep the spongy structure (sitting between the vertebrae in your neck) well-maintained.

  • If you wear spectacles, utilize all portions

If you generally read through the bottom section of glasses, your head is positioned badly. Avoid bifocal and trifocal lenses. Use separate glasses instead so that you can utilize all the portions of your glass without creating a troublesome condition for your back or neck.

Also, the pain in the head due to continually changing focus may stiff the neck. It is because a cold compression is placed around the neck. So, to avoid stiffness and back-neck angle, use correct lenses – preferably not the bi or tri-focal.


Smoking and work stress forms a very bad combination (Smoking is bad indeed). The spine and neck muscles are degraded by smoking. Long sitting hours or injuries will go unrecoverable and more painful.

  1. Take regular breaks to stretch and walk

It is beneficial to stand every hour and release the tension from the spine. In an hour or say – in long sitting span, spine built up the tension. So, walk or stretch so that your backbone can regain the normal curvature.

The weird sitting postures are also harmful to your body. If you are habitual of lying down on your bent back, it can form a regular pain.

Have more ideas? Comment below to help others!


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