Neck Pain at the Workstation

By Stretch Newsletter

Neck Pain at the Workstation


As a physical therapist, one of the most common diagnoses that I treat is neck pain. In this age of computers, there is an increased prevalence of this complaint. If you work at a computer for a portion of the day, or surf the web for leisure, chances are that you are pre-disposing yourself to neck pain.

Neck pain may stem from the repetitive stress of sitting with poor posture, sitting in a chair that is not properly adjusted to your dimensions, or having your computer set up in a position that requires altering your body position to use it.

Here are a few suggestions that may decrease your risk of work station related neck pain.

Ergonomics at your Desk

Correct Posture for work at computer instructions set.

Tips for Neck Pain 

  1. Sit in a chair that provides lumbar support. Proper neck posture starts with proper low back and pelvic position. If your chair does not provide lumbar support, place a towel role in the curve of your low back.
  2. Place you monitor straight in front of you and raise it to eye level. This will decrease the chance of placing your neck in a compromising position for an extended period of time and decrease abnormal repetitive stress on neck structures.
  3. Place your keyboard and mouse on a low slide out tray. This will decrease the excessive stresses that come holding the arms up and in front of the body. You may also try placing your key board in your lap.
  4. Take frequent breaks. Stand up and walk around every 15 to 20 minutes. Turn you head from side to side and squeeze your shoulder blades together a few times. This will help loosen your muscles and force you to adjust your posture which has likely shifted.

Related Article: Proper Sitting Posture.



All JOI Physicians, Physical Therapists and Occupational Therapists now offer Telemedicine services for virtual visits from the convenience of your home.

  • To schedule a new patient or follow up patient appointment with your MD, please call (904)JOI-2000 or read more here about our orthopedic telemedicine providers.
  • Finally, to schedule an appointment for physical or occupational therapy, call 904-858-7045 or visit any of the 12 area JOI Rehab Centers.

JOI Fracture and Injury Care

JOI Physicians are currently offering ASAP Fracture care. Make an appointment by calling (904)JOI-2000. This is a new option for patients who would like to avoid the emergency room if they have suffered a fracture or soft tissue injury.


By: Ehren Allen, PT

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