Neck Pain from Office Chair

Neck pain during office work can be alleviated through methods such as adjusting posture, taking regular breaks, applying heat, undergoing physical therapy, and taking medication. At the same time, attention should be paid to daily care, and if symptoms are severe or persist without relief, medical attention should be sought promptly.

1. Adjusting Work Posture
   Keep the computer screen at or slightly below eye level to avoid prolonged neck flexion. When sitting, keep your lower back pressed against the chair back and your feet flat on the ground to reduce neck forward tilt. Use ergonomic chairs and monitors or use cushions to support your lower back and neck. Perform neck stretches every 30 - 60 minutes, such as slowly turning your head left and right and nodding up and down, holding each movement for 15 - 30 seconds to relieve muscle tension.

2. Taking Regular Breaks
   Set an alarm to remind yourself to get up and move for 5 minutes every 45 minutes of work. You can do simple activities like standing, walking, stretching your arms, or rotating your shoulders. You can also perform slow neck rotations and shoulder shrugs every 30 - 45 minutes, holding each movement for 5 - 10 minutes to promote blood circulation and reduce neck pressure.

3. Applying Heat
   Apply a hot towel or hot water bottle to the painful area of the neck for 15 - 20 minutes each time, 2 - 3 times a day. After applying heat, gently massage the neck muscles, pressing lightly from behind the ears towards the shoulders to help relax the muscles and relieve pain.

4. Physical Therapy
   If the pain persists, consider physical therapies such as ultrasound, electrotherapy, traction, gentle massage, or acupuncture, which should be performed by a professional physiotherapist. You can also incorporate neck strength training into your daily routine, such as resistance exercises with elastic bands, to enhance muscle stability. Special populations (such as pregnant women and the elderly) should use cervical traction belts under the guidance of a doctor.

5. Medication
   When the pain is obvious, you can take over-the-counter pain relievers (such as ibuprofen and diclofenac sodium) or non-steroidal anti-inflammatory drugs (such as aspirin) under the guidance of a doctor, but long-term use is not advisable. If the pain is accompanied by symptoms such as arm numbness, dizziness, or nausea, or persists for more than a week without relief, seek medical attention promptly.

Daily Care: Keep your neck warm and avoid direct exposure to air conditioning. Choose a pillow of appropriate height (about the height of a fist when lying on your back and as wide as your shoulders when lying on your side). Consume foods rich in calcium and vitamin D (such as milk and soy products). If the pain persists for more than 2 weeks, it is advisable to visit the orthopedics or rehabilitation department for imaging examinations to determine the cause.