Have you been sitting at the screen too much while struggling with neck pain? This is considered as one of the most frequent scenarios. This usually happens for those who are working inside an office. As you type, swap or tap away, what you are doing daily is slowly absorbing you. This is where you begin to slouch more, your upper back starts to bend, and the head tilts forward to join your screen. Eventually, slouching can cause to shift your core of gravity which can lead to knock-on effects mentioned above. It can ultimately result in discomfort or pain.

When a fragile muscle is pushed to work further than its ability, it will strengthen and become a focus on stress and strain. However, before jumping yourself into different ways on how to deal with your neck pain, here’s a daily checklist to guide you in reducing your neck pains anytime and anywhere.

  1. Assess your seated posture and screen height

Is your screen monitor in front of you? If your computer is located to the side then your torso is most likely twisting. This generates imbalances in the body where each side of the torso muscles become shortened while the other is extended and weak.

According to the good rule of thumb, it is important to adjust your chair and screen height at an eye-level on your top when looking straight ahead with a length of one arm away.

  1. Check around your area

For every 20 minutes or so, check your working area, even if it’s just for 5 seconds for each side. Take a pause then check as far as you can to the left, manage, repeat on the right then go back to work. You can take this as a momentary break from the forward-pattern your body is supporting. Reflect on your head, rib cage and pelvis as three areas ideally stacked on top of each other in equilibrium when being rotated. This will even help in paralleling your center of gravity. Maintaining the bottom-two stacks completely supported, while you bend the top stack or your head, slowly left and right. Performing so should feel like a pleasant stretch for the neck. If the pain or quick feeling starts to an uproar, either side, be sure to inform your Pilates instructor or movement therapist ahead.

  1. Do body movements

One of the amazing benefits of Pilates is the alertness it gives to you where your body is in position. Most of the Pilates exercises improve the restoration balance of the body through activating tense spots and reinforcing weakened areas. If you have been sitting for long or feeling that your necks are stiff then try moving your neck around or do simple exercises.