July 19

How to Prevent Neck and Back Pain at Work


It’s estimated that eight out of ten people will suffer back or neck pain at some point. If you spend time working on a computer or sitting for long periods, you can do several things to make your workday more comfortable. 

Nine Tips for Reducing Neck and Back Pain While You Work

1. Practice Good Posture

Poor posture can lead to numerous problems, including neck and back pain, fatigue, headaches, and carpal tunnel syndrome. Sit with your feet flat on the floor and keep your back straight against the back of your office chair. Ergonomic supports can also help promote good posture – check with a chiropractor or physical therapist for recommendations. 

2. Stand Up

Standing up and moving is the best way to alleviate neck and back pain. Investing in a standing desk is often recommended for people who spend a lot of time sitting. If you can’t change your desk, stand when you take phone calls or set the alarm every thirty minutes to remind yourself to stand for a few minutes. Even a short walk will improve your circulation and alleviate neck and back pain.

3. Buy An Adjustable Chair

A high-quality ergonomic chair with adjustable neck and lumbar support is well worth the money. Lower back support will help maintain your natural spinal curvature and keep your shoulders and hips in proper alignment. Having good neck support is also important. Select the correct type of chair for your particular needs, whether a drafting chair, task chair, or a chair designed for a big and tall individual.

4. Adjust Your Computer Monitor 

Adjust your computer screen so that the top of the screen is at your eye level when sitting up straight. Having your computer screen at this height will prevent you from looking up and down repeatedly as you work and prevent neck fatigue and strain. 

5. Avoid Tech Neck

Most people keep their smartphones within reach even while working at the computer. Avoid looking down at your smartphone, as this position puts more weight on your spine and can lead to neck pain, commonly referred to as tech or text neck. It’s best to sit up straight and keep your smartphone at eye level like your laptop or computer monitor.

6. Use a Headset for Phone Calls

Avoid leaning your head to one side if you spend much time talking on the telephone. A headset, earbuds, or speakerphone are good options to help keep your head in a neutral position for hands-free talking. 

7. Use the Right Keyboard

Your keyboard height is equally important as it will help maintain good posture. Adjust your keyboard so your elbows are bent at approximately a 90-degree angle. This will keep your shoulders from slumping and prevent shoulder fatigue. Ergonomic keyboards can help relieve pressure on wrists when typing.

8. Develop a Stretching Routine

Simple stretches can help alleviate stiffness and pain due to inactivity. Simple stretches throughout the day, such as bending down to touch your toes, will stretch your hamstrings and ease the stress on your lower back. Moving your head from side to side and up and down can help alleviate neck pain. Try these simple stretching exercises to prevent neck pain.

9. Relieve Tension and Stress

Tension and stress can lead to tight, sore muscles. Stress, conflict, and muscle tension can all trigger neck and back pain. If you think stress may be causing your neck or back pain, it’s time to take stock of your situation. With many people continuing to work from home, separating work and personal life can be challenging. Make sure to schedule time for relaxing activities and regular breaks.


Back and neck pain are two of the most common musculoskeletal disorders. Pain can lead to decreased productivity, missed time from work, and overreliance on medications and painkillers. Following these recommendations should result in less pain, improved flexibility, and more energy at the end of your workday. If you need more suggestions or treatment options, an experienced chiropractor can help. 

Schedule Your Appointment Today

While bad posture and sedentary living are common culprits, neck and back pain can also be the symptom of an injury. If you have neck or back pain that lasts more than a week and doesn’t improve with rest, it may be time to consider chiropractic care. Regular chiropractic care offers multiple benefits and is safe and effective for patients of all ages.

If you’re ready to take the next step in achieving relief and overall wellness, contact the team at The Bluffs Chiropractic & Family Wellness today. Dr. Joshua Lippincott has been serving patients for over 12 years and is passionate about helping people achieve their best possible health. Contact us online or call (636) 326-2525 to schedule your initial consultation.  


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