Neck pain is one of the most common ailments in the population – and for many, the problem starts at work. A sedentary lifestyle in front of a screen is one of the biggest risk factors for developing chronic neck pain. Here are the most common causes and what you can do about them.
Head tilted forward – “text neck”
For every centimeter the head leans forward, the strain on the neck muscles increases significantly. A head in a natural position weighs around 5 kg – but with 5 cm of forward lean, the effective strain on the neck can increase to over 20 kg. Over time, this leads to overload, trigger points and chronic pain.
Static muscle work
When you sit still and hold your head in the same position for hours, your neck muscles work continuously without a break. Static muscle work – where the muscle is activated but not moving – is very stressful and causes poor blood circulation in the tissues. The result is a buildup of waste products and the development of trigger points.
Poor ergonomics
A monitor that is too low or too high, a chair without good support, a keyboard positioned incorrectly – small ergonomic mistakes can have major consequences for the neck over time. Many people also sit with their shoulders high and their arms unsupported, which puts extra pressure on the neck and upper back. Read more about why stress and office work make your shoulders tight .
Stress and mental strain
Stress causes us to unconsciously tense our necks and shoulders. Many people go through their entire workday with their shoulders up by their ears without noticing it. Over time, this tension builds up and can cause both neck pain and tension headaches. Read more about how stress affects the body .
Lack of movement and variety
The body is designed to move – not to sit still for 8 hours. Lack of variety in movement patterns means that some muscles never get a rest, while others are never activated. This creates imbalance and increases the risk of tension and pain.
What helps?
Regular movement breaks, good ergonomics, and conscious relaxation are important preventative measures. But once tensions have set in, professional massage and trigger point therapy are among the most effective ways to get lasting relief.
0 comments