I have a sore neck or back because of work – What can I do to fix this?

It is a fair guess to say that most people in the modern world have suffered from a sore and tight neck/back due to desk work, or experienced ‘text neck’ syndrome. It would also be fair to assume that most people are aware of posture and that they need to try and maintain ‘good posture’. But what does this really mean?

In this article, Josh will teach you in 5 easy steps how to correctly sit and use technology in order to minimize the negative effects on your body. I believe that it is always better to have a proactive or preventative approach to health rather than reactive, which will save you time, money and pain in the process.

Step 1 – Feet
Feet should be flat on the floor, with your knees in line with your hips. If they are not, this means that you need to adjust your seat accordingly.

Step 2 – Chest
Sit up straight and keep your chest ‘proud’. Translation: Keep your bottom into the base of your chair, while your back should maintain good contact with the back of your seat. It is particularly important from your lumbar or lower back up to your shoulder blades to be touching the back of your seat as this ensures no arch or gap exists between the seat and your back.

Step 3 – Neck and Shoulders
Make sure that your neck and shoulders are relaxed. This means that your shoulders should not be raised or in a shrugging position. Also, pay attention to whether you feel that your body is leaning or tilting around the shoulder region and adjust accordingly.

Step 4 – Eyes
Position your computer or phone screen to be directly in line with your eyesight. Slightly tucking in your chin helps keep your head from angling upwards or downwards.

Step 5 – Arms
If you are using a handheld device, keep your arms close to your body and push your elbows into your ribs. This will help you to engage the correct shoulder and back muscles in a ‘down and back’ position.

For most people, these 5 steps will go a long way to helping them reduce pains that are experienced on a daily basis in the neck and back while sitting at their desk. For some, a bit more work is needed to strengthen the correct muscles, so that their body is able to get into the correct position. The best way to know if your muscles are strong enough is to contact your local Personal Trainer for a posture and bio-mechanical assessment, which we do completely free of charge! All you need to do is contact us and book a time in! While you are here, we can even help with advice on your current eating plan and training program, to help get better results all round!

If you have a sore neck, or sore lower back, give us a call!