Neck and Shoulder Pain

Seven Tips to Optimize Your Workspace to Reduce Neck and Shoulder Pain

Neck and shoulder pains are extremely common in people with stagnant office lifestyles. In these painful times, the only way we can find a decent amount of relief is by spending time on ergonomically devised furniture.

Sometimes people even have to admit themselves in a hospital because the position of the neck, shoulder, and back stress their body for a very long time till they finally break.

Let us start by identifying the common issues because of which these pains arise:

  • A monitor placed far away.
  • Keyboard, mouse, and stationery are all far away.
  • No backrest on the chair.
  • No protective screen on the screen.
  • Wrong angle of the monitor.
  • Long hours of sitting.

Some straightforward solutions work in relieving the pain in our neck and shoulders. Try them out, and you will be sure to see a difference for yourself.

Standing Desks

The first thing you should care about is your desk. Sitting for extended time periods on your desk is very unhealthy. You may even be able to contract diseases from it, especially autoimmune diseases and the likes.

The biggest problem is that the desk and the chairs we use are usually not ergonomically optimized. Sure, you could spend a decent amount of time walking around the workplace, but you need to return to your spot eventually.

This is where standing desks will help you out. Standing desks are like your standard desks, but you have to stand when using them. There is another version which is much easier to use which is the standing-sitting desk. When it comes to this desk, you can easily adjust its height depending on whether you want to sit or stand.

When you stand and work, you relieve a considerable amount of pressure that has built up in your shoulders and neck. You don’t have to wait for pains to grip your body before you start using a standing desk instead of a typical desk because it can easily prevent any of these aches from occurring in the first place. 

Other Adjustable Furniture

Honestly, your desk is not the only piece of furniture around your office that you can optimize. You can get an adjustable dual monitor arm from Singapore; you can get an adjustable chair, you can even move around the stuff on your desk to make it easier to reach.

Other than the desk, though, the chair is the most essential piece of adjustable furniture around the office. You spend an average of 40 hours per week on your office chair, so if it does not suit you ergonomically, you could be opening yourself up to a large number of potential diseases.

You can make the back of the chair higher or lower, you could make the seat higher as well, and you can change the arms as you wish.

Back Rests

Keeping the back free from any of these potential pains is very important. Many times neck and shoulder pains result from chronic and continual back pain and vice versa.

Make sure that the chair you are using around your office has a backrest. A more well-known and medicated name for a backrest is the lumbar support. Most chairs do not have a built-in backrest though. In this case, you can invest in separate lumbar support as well. Just place it adjacent to the backrest of your chair before you sit down and work on it.

Workout Spot

A short bout of exercise could be just what you need to eliminate all sorts of pains that have built up in your body. It can be challenging to exercise in your office, though, especially if there is no space for you to do so.

You can try to empty a small corner of your workspace and reserve it for exercise. You can perform exercises that are specific for relieving neck and shoulder pains like:

  • The head twist
  • Shaking the head side to side
  • Shoulder twists
  • Shoulder stretches

Other than that, different forms of exercise can also help you out in preventing these pains from occurring in the first place. Make sure you do get a little bit of physicality in the monotones of work life, though!

Close-Distance Monitor

When your monitor is far away from your eyes, you often scooch forward to reach it. This scooching action puts a massive amount of strain on your neck and shoulder. Sometimes it can trigger an intense pain as well.

This is why you must make entirely sure that you keep the monitor close to your line of vision. Make sure you don’t have to put in extra effort in seeing what’s on the screen. If you do, change it before you feel any symptoms creeping up.

Be Mindful of the Screen’s Angle

Another thing that is important is the angle of the monitor screen in front of you. Keep in mind that your line of sight, when your head is straight, should be precisely perpendicular to the screen in front of you.

Sometimes the screen is tilted ever so slightly, so we don’t notice a difference. This can be harmful because even if we don’t see the ill effects immediately, it starts to weigh us down slowly but surely. It might be beneficial for you to measure the angle of the screen using a scale or a set square, though.

Keep Everything You Need to Reach an Arm’s Length Away

Working on your desk is more than just looking into a monitor screen. There are many things you need to reach for in the midst of work and putting in extra effort into things you reach could massively wear down our necks and shoulders.

All these things that you must keep close include the keyboard and the mouse. These two are, in fact, the culprits of many people who have fallen into excruciating pain due to bad ergonomics.

You must also keep the stationery around you near you as well, especially pens and pieces of paper because you never know when you might have to reach for them.

Author Bio:

Hannah is an interior designer by profession, and she knows all the ins and outs of using the right quality of the furniture and accessories for home decor and workplace. She is also a blogger who loves to write about the home and office maintenance tips and tricks. Read more about her posts at

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