How to Prevent Typist's Neck Pain

The majority of cases involving typist's neck pain can be attributed to poor working posture. Poor posture when sitting at a desk places strain on the muscles and ligaments located in the neck. Nerve tissue, vertebrae and spinal discs can also be harmed if the poor posture occurs repetitively over a long period of time. If the condition is allowed to progress, physical therapy and/or surgery may be required to correct the painful condition. The best way to prevent neck injuries while typing and working at a desk is to maintain correct posture. Correct posture relieves pressure from the spine and supportive tissues.

Instructions

• 1

  Purchase an adjustable office chair with a firm backrest and adjustable arm rests. The chair should have adequate lumbar support. If it doesn't, you might have to purchase additional lumbar support such as a cushion or back massager.

• 2

  Sit in the chair with your back firmly pressed against the back rest. If your chair has a headrest, place your head on it. Keeping your head up and back elongates and straightens the spine, preventing slouching.

• 3

  Adjust the arm rests inward so that your elbows rest easily on them. You should not feel any pressure on your wrists or elbows when the arm rests are positioned properly.

• 4

  Adjust the height of the chair so that your elbows and wrists are not bent awkwardly or pulled straight. Your arms should be at the right height and proximity so that they can easily reach the keyboard without straining.

• 5

  Use a footrest if the height of the office chair does not allow you to place your feet flat on the floor. Do not adjust the height of the chair to accommodate for leg length; rather, use a foot rest to bring the legs up into a comfortable position.

• 6

  Sit straight in the chair and avoid leaning forward or to either side. Move the chair, not your body, when completing other tasks such as writing, filing or answering the phone.