Neck Pain from Desk Jobs: 3 Exercises to Alleviate Tech Neck
Is your desk job a pain in the neck? Sometimes known as “tech neck,” sitting in the same position for many hours a day can lead to chronic neck pain. If you are suffering from neck soreness, headaches, stiffness, or tight shoulders, you’re probably not alone.
On average, people spend about 7 hours per day using screens. Whether you’re hunched over your computer at work or looking down at your phone while waiting in line, all that time creates pressure and strain on your neck.
Since it doesn’t look like our devices are going away any time soon, it’s up to you to make sure you’re taking care of your body. The best medicine for tech neck is movement. Here are a few exercises you can try at work. Every thirty minutes or so, give one of these a try.
Seated Spinal Twist
The seated spinal twist is a great stretch to loosen up the neck, shoulders, and back. If you don’t have time to get up and walk around a bit during work, this is a quick exercise you can do to make sure you keep your body moving.
Sitting upright in a chair, take a deep breath and lengthen your spine.
Place your right hand on the outside of your left thigh.
Place your left hand on the back of your chair.
Gently turn your upper body to look past your left shoulder.
Hold for 20-30 seconds, breathing deeply.
Repeat on the other side.
Doorway Pec Stretch
The doorway pec stretch helps relax tight muscles in your chest, neck, and shoulders. Find a doorway that isn’t too wide so you can comfortably complete this exercise.
Stand in a doorway and place both elbows on either side of the doorframe.
Place one foot in front of the other.
Lean into the doorway to feel a stretch.
Scalene Stretch
The scalene stretch is a classic and simple move you can do throughout the day. This exercise targets the muscles in the front of your neck, which become stiff and painful after long hours at the desk. Check in with your body throughout the day with the scalene stretch.
Place your right hand just below your left collar bone.
Tilt your chin slightly towards the ceiling.
Tilt your head towards your right shoulder to stretch the left side of your neck.
Hold for 20-30 seconds.
Repeat on the other side.
In addition to these exercises, make sure to get up and walk around every so often. Moving around can help not only your neck pain, but also pain you may have in your back and hips from sitting all day.
If you’re constantly feeling the need to stretch, massage, or crack your neck, even after trying these exercises, consider making an appointment with your doctor, or book a free evaluation at Restore Physical Therapy. We can help you to identify and work through the causes of your pain, and give you the knowledge you need to improve your habits for a healthier lifestyle.