As you can imagine, I often work on neck pain, headaches, jaw and shoulder pain.
There are a variety of reasons you may have issues today, like a car wreck, sports injury, fall or something like that. However, one thing that makes all these problems and life, in general, worse for the neck and head is your sitting posture.
How you sit is critical to how everything from your mid-back on up will feel.
Also, remember that if you hold your body in a specific position for too long, it will start to train the muscles to hold the body in that position. So, if you sit for long periods and look down at a screen like a laptop or a phone, you will have issues with your head, neck and shoulders sooner or later.
That statement brings up the obvious question… if looking down is bad, should I start looking up? The answer is just that simple: look up a little bit.
When you get to your workstation, however you have it set up, sit down and look straight ahead. Close your eyes, take a deep breath and try to sit up with your best posture, eyes still closed at this point. Now open your eyes and look straight ahead. You want the center of your monitor about 4-6 inches above that field of view. That way, you will always be looking slightly up. This keeps your ear canal, ear hole, at the center of your shoulders or just slightly behind.
Sitting this way will take a lot of pressure off your neck and head. Do not move your monitor/screen more than 5-6 inches in a single move, or your neck will get sore.
Standing height desks also are very popular. Don't forget the standing cushion pad to help with buffering your legs. Strech and make sure the desk is at the appropriate height to keep your body relaxed and looking forward, not down.
Dr. Matt Chalmers
Disclaimer: This content is for informational purposes only. Before taking any action based on this information you should first consult with your physician or health care provider. This information is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions regarding a medical condition, your health or wellness.