Pain
in
the
neck
-
How
to
reduce
muscle
pain
from
sitting
at
a
desk
Many
occupations
require
employees
to
sit
at
a
desk
for
hours
at
a
time
.
This
can
sometimes
result
in
muscle
pain
and
stiffness
.
Can
this
be
avoided
?
It
seems
strange
to
imagine
that
a
desk
job
can
have
bad
effects
on
our
health
.
Generally
,
we
think
of
labor
intensive
jobs
like
construction
,
landscaping
,
or
trades
as
the
jobs
that
can
cause
damage
to
our
bodies
.
But
working
in
an
office
can
absolute
on
our
bodies
as
well
.
Some
of
the
most
common
effects
can
be
lower
back
pain
,
wrist
pain
,
a
tight
neck
,
or
lack
of
mobility
when
we
spend
all
day
at
a
desk
.
But
,
if
you
do
have
a
'desk
job'
,
don't
worry
!
You're
not
to
a
career
of
neck
and
back
pain
or
sore
wrists
and
fingers
.
There
are
small
adjustments
that
you
can
make
to
help
you
feel
more
comfortable
and
have
less
pain
.
So
how
can
we
keep
ourselves
feeling
well
and
comfortable
in
the
workplace
?
?
Chair
:
Do
not
make
a
quick
decision
regarding
your
office
chair
.
This
might
take
some
time
and
a
lot
of
testing
.
Choose
a
chair
that
supports
your
spinal
curves
.
Once
you've
got
the
right
chair
for
you
,
adjust
the
height
so
that
your
feet
rest
flat
on
the
floor
or
on
a
footrest
and
your
thighs
are
parallel
to
the
floor
.
But
don't
stop
there
!
Adjust
the
armrests
so
your
arms
gently
rest
on
them
with
your
shoulders
relaxed
and
not
tense
and
lifted
up
around
your
ears
.
?
Key
objects
:
What
are
key
objects
?
How
do
you
identify
them
?
Take
a
look
at
your
desk
.
Are
there
any
objects
that
you
have
not
used
today
,
or
even
yesterday
,
or
this
week
perhaps
?
If
there
is
,
get
it
off
your
desk
!
It
is
not
a
key
object
.
But
once
you've
identified
your
key
objects
,
keep
them
close
.
This
will
keep
you
from
reaching
and
stretching
awkwardly
for
them
.
If
you
need
to
,
stand
up
to
grab
something
that
is
just
out
of
reach
.
?
Keyboard
and
mouse
:
The
location
of
your
mouse
and
keyboard
in
relation
to
your
body
is
important
.
You
want
your
mouse
and
keyboard
to
be
at
the
same
level
and
your
wrists
should
always
be
straight
.
Your
upper
arms
should
be
close
to
your
body
whether
you
are
using
the
mouse
or
the
keyboard
.
While
most
people
find
it
difficult
to
use
both
hands
for
specific
tasks
,
you
may
want
to
train
yourself
to
the
hand
you
use
to
operate
the
mouse
.
This
will
balance
the
workload
on
both
wrists
instead
of
just
one
.
?
Telephone
:
Have
you
ever
tried
to
pin
a
telephone
between
your
ear
and
your
shoulder
for
an
extended
period
of
time
?
This
can
cause
severe
strain
to
your
neck
muscles
so
use
a
headset
as
much
as
possible
.
?
Footrest
:
Remember
that
your
feet
should
always
be
resting
flat
.
Depending
on
the
height
of
your
desk
and
chair
,
you
may
need
to
use
a
footrest
.
If
you
can't
get
your
hands
on
a
footrest
,
try
using
a
small
stool
or
a
stack
of
books
instead
.
?
Desk
:
The
height
of
your
desk
is
very
important
.
You
need
to
make
sure
there's
for
your
knees
,
thighs
,
and
feet
.
This
is
a
difficult
balance
because
you
may
need
to
raise
or
lower
the
height
of
your
chair
or
desk
while
trying
to
keep
your
feet
resting
flat
.
Either
way
,
make
sure
your
legs
fit
comfortably
underneath
.
If
your
desk
has
a
hard
edge
,
it
can
sometimes
dig
into
your
wrists
.
Pad
the
edge
or
use
a
wrist
rest
to
avoid
this
.
Don't
store
items
under
your
desk
that
can
cramp
the
space
or
bruise
your
shins
.
?
Monitor
:
Since
most
'desk
jobs'
require
the
use
of
computers
and
monitors
,
it
is
important
to
make
sure
it
is
in
the
right
place
on
your
desk
.
It
should
be
in
front
of
you
,
not
off
to
the
side
and
about
2
feet
,
or
61
centimeters
,
away
from
you
.
You
should
be
able
to
see
over
the
top
of
the
monitor
when
you
are
sitting
comfortably
.
You
should
also
consider
adjusting
the
brightness
of
the
monitor
to
a
level
that
is
comfortable
for
you
.
This
can
reduce
the
strain
on
your
eyes
.
But
be
careful
!
Sometimes
you
may
still
experience
pain
despite
trying
all
of
these
suggestions
.
It
could
be
because
you
aren't
moving
enough
.
Don't
stay
in
the
same
position
for
hours
.
Studies
suggest
the
best
plan
for
prolonged
spinal
health
is
to
consistently
alter
your
work
environment
:
move
around
,
stand
when
possible
,
don't
sit
in
the
same
position
for
eight
straight
hours
!
Set
a
timer
every
twenty
minutes
and
get
up
and
do
something
!
Take
a
around
the
office
,
do
some
light
movement
exercises
for
your
shoulders
and
neck
.
This
can
keep
your
muscles
and
reduce
the
potential
for
cramps
and
tightness
.
Good
health
to
you
!
Let's
check
what
you
can
remember
!
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